Sole Meunière

Name: Sole Meunière
Cook time: 20 min
Total time: 20 min
Yield: 2 servings
Cuisine: French
Ingredients: 2 Dover Soles, Whole, skinned and trimmed (350–450 g each); 50g Plain Flour; 1 tsp Salt, Fine sea; 1/2 tsp Pepper (Black), Freshly ground; 45g Butter, Unsalted; 1 tbsp Neutral Oil, e.g., grapeseed; 45g Butter, Unsalted; 1 lemon of Lemon Juice, Plus extra wedges to serve; 2 tbsp Flat-Leaf Parsley, Finely chopped

Sole Meunière is a simple, elegant French preparation that highlights the sweet, delicate flesh of the fish with a nutty browned-butter and bright lemon sauce. Lightly floured and pan-fried until golden, the sole is finished with a quick squeeze of lemon and a sprinkle of fresh parsley for a classic, restaurant-worthy result.

Sole Meunière is a simple, elegant French preparation that highlights the sweet, delicate flesh of the fish with a nutty browned-b... Show more

Traditional French Recipe

Health Grade

B · Healthy

Rating

4.1

Time

20 min

Price

12,34 €

Calories

656 kcal

quick

easy

high protein

low carb

Method

Dredge the sole

Pat the Dover Sole dry with paper towels, then lay it flat on a board. In a shallow dish, mix the Plain Flour with the Salt and Pepper. Coat each fish lightly in the seasoned flour, then shake off any excess so the crust stays thin and crisp.

Heat the pan

Heat a large frying pan over medium-high for 2 minutes. Add the Butter and Neutral Oil and swirl to coat the base. When the butter is foaming and the foam starts to subside, the pan is ready.

Fry the fish

Lay the floured soles in the hot pan in a single layer. Cook for 2 to 3 minutes on the first side until the underside is a deep golden brown, then turn carefully and cook for 2 to 3 minutes more. If the fish sticks, give it another few seconds rather than forcing it; it should release when the crust is set.

Finish the sauce

Lift the fish onto warm plates. Tip out any excess fat, leaving just a thin film in the pan, then lower the heat. Add the remaining butter and squeeze in the Lemon Juice, scraping up the browned bits as the sauce bubbles for 1 minute. Stir in the finely chopped Flat-Leaf Parsley and keep a few lemon wedges aside for serving.