5 from 6 votes
Sole Meuniere
This delightfully simple dish features tender sole fillets lightly floured and sautéed to golden perfection, drizzled with an irresistible brown butter sauce, tart lemon, and fragrant parsley.
Prep Time
10 mins
Cook Time
8 mins
Total Time
18 mins
Servings:
4
people
Calories:
851 kcal
Course:
Dinner
Cuisine:
French
Ingredients
- 4 sole fillets
- 1 lemon
- 6 tablespoons butter unsalted
- 2 tablespoons olive oil
- 2 tablespoons parsley chopped, fresh
- salt
- black pepper
Instructions
LEMON PREPARATION
- Cut the lemon in half. Save one half, squeeze out the juice of the other and keep aside until ready to make the sauce.
Cup of Yum
COOKING YOUR SOLE
- Dredge the sole in the flour and shake off any excess.
- Heat 4 tablespoons of butter and the olive oil in a large skillet over medium-high heat. When the butter stops foaming, add the fillets.
- Cook turning once, until golden brown and fully cooked. About 5 minutes total. Season with salt and pepper.
- Transfer to the dinner plates and keep warm.
- Remove the cooking grease from the skillet and wipe clean.
- Lower the heat under the skillet and swirl in the remaining 2 tablespoons of butter. When the butter is melted, but not foaming, add the juice of the half lemon and the fresh parley.
- Remove from the heat. Spoon the sauce over the fillets and serve the lemon wedge alongside the fish.
Notes
- Ensure fresh sole fillets have a mild scent and no strong or fishy smell.
- Prepare ingredients beforehand: Quick recipe. Avoid chopping parsley while cooking fish.
- Keep your sole slightly damp as you want the flour to stick to it so it will create that beautiful crust during the cooking process.
- Handle fillets gently: The delicate sole can easily fall apart.
- The use of a generous amount of butter is key to achieving the rich, nutty flavor in Sole Meuniere. Don't be shy with it!
- Once your sole is in the skillet to cook, do not touch it to see if it is done. Shake the pan lightly; you can turn it over if it moves. Sole is delicate, and you want a crisp crust to form.
Nutrition Information
Calories
851kcal
(43%)
Carbohydrates
3g
(1%)
Protein
112g
(224%)
Fat
41g
(63%)
Saturated Fat
16g
(80%)
Polyunsaturated Fat
5g
(29%)
Monounsaturated Fat
14g
(70%)
Trans Fat
1g
(50%)
Cholesterol
450mg
(150%)
Sodium
733mg
(31%)
Potassium
1493mg
(32%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
996IU
(20%)
Vitamin C
17mg
(19%)
Calcium
204mg
(20%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 851
% Daily Value*
| Calories | 851kcal | 43% |
| Carbohydrates | 3g | 1% |
| Protein | 112g | 224% |
| Fat | 41g | 63% |
| Saturated Fat | 16g | 80% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 1g | 50% |
| Cholesterol | 450mg | 150% |
| Sodium | 733mg | 31% |
| Potassium | 1493mg | 32% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 996IU | 20% |
| Vitamin C | 17mg | 19% |
| Calcium | 204mg | 20% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.