Easy Sole Meunière Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
2 servings
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Calories
278 kcal
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Course
Main Course
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Cuisine
French
Easy Sole Meunière Recipe
Description
In this Easy Sole Meunière recipe, skinless and boneless sole fillets are seasoned simply with kosher salt, black pepper, and garlic powder, then coated on both sides with almond flour before cooking. Using clarified butter in a nonstick skillet allows for a light crisping and prevents sticking, while butter added later browns to produce the classic nutty sauce. The cooking time is brief, about two minutes per side, to avoid drying out the delicate fish.
The final sauce combines browned butter with freshly squeezed lemon juice and minced parsley for a bright and aromatic touch. The fish is kept warm in a low oven after cooking so the sauce can be prepared freshly. This dish works well plated simply, highlighting the delicate texture and flavor of the sole paired with the lemon butter sauce.
Careful flipping and gentle handling are needed since sole can easily fall apart, especially if previously frozen. Leftovers can be stored in the refrigerator for up to three days and gently reheated in a microwave or oven, though fresh preparation is best. Almond flour offers a gluten-free alternative to all-purpose flour, though it adheres less firmly to the fish.
Ingredients
- 2 ounce sole skinless, boneless, patted dry; flounder works too, fillets
- ½ teaspoon kosher salt or ¼ teaspoon of any other salt, including Morton kosher salt, Diamond Crystal brand
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ cup almond flour blanched, superfine; or all-purpose flour if you don't mind gluten/carbs
- 1 tablespoon clarified butter
- 1 tablespoon butter
- ½ tablespoon lemon juice freshly squeezed
- 1 tablespoon parsley minced
Instructions
- Preheat the oven to the “keep warm” setting (170°F).
- Season both sides of the sole fillets with kosher salt, black pepper, and garlic powder.
- Sprinkle 2 tablespoons of almond flour on each fillet, 1 tablespoon per side, and gently spread it with your hand to coat the fish.
- Heat the clarified butter in a large 12-inch nonstick skillet over medium-high heat. Swirl or brush to coat. Place the sole fillets in the skillet and cook them until just done, about 2 minutes per side. Lower the heat to medium if the pan overheats. Transfer the cooked fish to oven-safe plates and keep them in the warm oven.
- Carefully wipe the skillet clean with paper towels. Add the butter. Heat the butter over medium-high heat, swirling to melt. Cook until the butter starts to brown, about 1 minute, then immediately remove the skillet from the heat and stir in the lemon juice.
- Remove the plates from the oven. Pour the butter-lemon sauce on the fish fillets and sprinkle them with parsley. Serve immediately.
Notes
- A nonstick skillet helps prevent sticking, especially when using almond flour coating.
- Cook fish about 2 minutes per side over medium-high heat to avoid drying out the delicate sole.
- If using all-purpose flour instead of almond flour, the dish will contain gluten and nutrition facts change accordingly.
- Leftovers keep up to three days in a sealed container and can be reheated gently in the microwave or oven; freezing is not recommended.
- Handle the fish gently during cooking to avoid breakage; if the fish falls apart, it remains flavorful and enjoyable.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 278 kcal
% Daily Value*
| Serving | 1sole fillet | |
| Calories | 278kcal | 14% |
| Carbohydrates | 4g | 1% |
| Protein | 17g | 34% |
| Fat | 22g | 34% |
| Saturated Fat | 9g | 45% |
| Sodium | 611mg | 25% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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