French · Lunch · Dinner
Sole Meunière
Delicate sole fillets dusted in flour and pan-fried until golden, then finished with a nutty browned-butter sauce brightened with lemon and fresh parsley. This lighter take uses a little olive oil for frying and just enough butter for that classic flavour.
- Prep
- 10 min
- Cook
- 10 min
- Total
- 20 min
- Serves
- 2
Calories come from: Carbs 12% · Fat 57% · Protein 31%
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Ingredients
For 2 servings- 4 small fillets (about 340 g)Sole fillets, skinless
- 2 1/2 tbsp20 gAll-purpose flour
- 1/4 tspSalt
- 1/4 tspBlack pepper, ground
- 1 tbsp14 gOlive oil
- 1 1/2 tbsp21 gUnsalted butter
- 2 tbsp30 gLemon juice, fresh
- 3 tbsp8 gFresh flat-leaf parsley, chopped
- 1/2 lemon40 gLemon wedges, to serve (optional)
Steps
- 1
Pat the sole fillets dry with paper towels.
- 2
Season both sides of the fillets with the salt and pepper.
- 3
Spread the flour on a plate and lightly coat each fillet, shaking off the excess.
- 4
Heat the olive oil in a large non-stick frying pan over medium-high heat.
- 5
Lay the fillets in the pan and cook for 2 to 3 minutes until golden underneath.
- 6
Carefully turn the fillets and cook for 1 to 2 minutes more, until opaque and flaking easily, reaching 63 °C / 145 °F inside.
- 7
Transfer the fish to warm plates.
- 8
Wipe the pan clean with a paper towel and return it to medium heat.
- 9
Add the butter and let it foam for 1 to 2 minutes until it smells nutty and turns light brown.
- 10
Take the pan off the heat and stir in the lemon juice and parsley.
- 11
Spoon the sauce over the fish and serve straight away with lemon wedges, if using.
Swaps, storage and make-ahead
Swaps
- Use rice flour instead of all-purpose flour for a gluten-free version, since every other ingredient is naturally gluten-free.
- Replace the butter with a dairy-free plant butter labelled as such, though it may not brown as deeply as dairy butter.
- Swap sole for plaice, flounder or tilapia fillets if sole is hard to find or pricey.
- Use dried parsley at about a third of the amount if you have no fresh parsley on hand.
Storage
This dish is best eaten fresh, as the delicate fish and crisp coating soften on standing. Refrigerate any leftovers in a covered container within 2 hours, eat within 1 to 2 days, reheat gently until steaming hot, and avoid freezing the cooked fish.
Make ahead
You can chop the parsley and squeeze the lemon juice a few hours ahead and keep them covered in the fridge, but dredge and cook the fish just before serving.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: FishGlutenMilk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (217 g) | Per 100 g | |
|---|---|---|
| Calories | 296 kcal | 136 kcal |
| Protein | 22.4 g | 10.3 g |
| Carbohydrates | 9.1 g | 4.2 g |
| of which sugars | 0.4 g | 0.2 g |
| Fiber | 0.5 g | 0.2 g |
| Fat | 18.7 g | 8.6 g |
| of which saturated | 7 g | 3.2 g |
| Sodium | 798 mg | 368 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
