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Easy Sole Meunière Recipe
5 from 60 votes

Easy Sole Meunière Recipe

Easy Sole Meunière features delicate sole fillets lightly coated with almond flour and pan-fried in clarified butter and butter until golden. A brown butter sauce flavored with fresh lemon juice and parsley tops the fish, providing a rich, tangy finish. This preparation preserves the tender texture of the sole and complements it with a nutty, buttery sauce that enhances the mild fish flavor.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2 servings
Calories: 278 kcal
Course: Main Course
Cuisine: French

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

    Cup of Yum
  1. Preheat the oven to the “keep warm” setting (170°F).
  2. Season both sides of the sole fillets with kosher salt, black pepper, and garlic powder.
  3. Sprinkle 2 tablespoons of almond flour on each fillet, 1 tablespoon per side, and gently spread it with your hand to coat the fish.
  4. 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.
  5. 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.
  6. 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

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%)

Nutrition Facts

Serving: 2 servings

Amount Per Serving

Calories 278

% 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.