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Easy Sole Meunière Recipe

Ready in 20 minutes, this sole meunière recipe highlights the fish's delicate texture and 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 4-ounce sole fillets skinless, boneless, patted dry; flounder works too
  • ½ teaspoon Diamond Crystal kosher salt or ¼ teaspoon of any other salt, including Morton kosher salt
  • 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

  • If using all-purpose flour, the nutrition info will change, and the dish will contain gluten.
  • The most important thing is to avoid overcooking the fish, or it will turn out dry. Two minutes per side over medium-high heat is perfect. If I lower the heat to medium, I cook the fish for 3 minutes on the second side.
  • Almond flour doesn't adhere to the fish as well as all-purpose flour. It's still delicious- and to me, it's worth it. But you should be aware of this issue.
  • Sole is a delicate fish that easily falls apart, especially if it has been frozen and thawed. Be sure to flip it carefully, and if it falls apart, don't despair - it will still taste exquisite.
  • Use a nonstick skillet to minimize the risk of sticking. This is especially true when using almond flour, which tends to stick more than wheat flour. 
  • You can keep the leftovers in a sealed container in the fridge for up to three days, but they won't be as good as when freshly made. Reheat them covered in the microwave at 50% power or uncovered in a 350°F oven. I don't recommend freezing the leftovers.

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: 2servings

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.