Classic Sole Meunière

Health score
24%
Classic Sole Meunière
45 min.
2
679kcal

Suggestions


Indulge in the exquisite flavors of Classic Sole Meunière, a timeless French dish that brings the taste of the sea right to your table. This elegant recipe is not only a feast for the palate but also a visual delight, showcasing the delicate sole fillets perfectly cooked to golden perfection. With a preparation time of just 45 minutes, you can easily impress your guests or treat yourself to a luxurious meal any day of the week.

The magic of Sole Meunière lies in its simplicity. The fish is lightly dredged in flour, seasoned with coarse kosher salt and freshly ground black pepper, and then pan-fried in a luscious combination of vegetable oil and butter. This method creates a beautifully crisp exterior while keeping the fish tender and flaky on the inside. The finishing touch is a rich, golden brown butter sauce infused with fresh parsley and a splash of zesty lemon juice, elevating the dish to new heights.

Perfect for lunch or dinner, this dish pairs wonderfully with a side of sautéed vegetables or a light salad, making it a versatile choice for any occasion. Serve it with lemon wedges for an extra burst of freshness, and watch as your loved ones savor every bite. Whether you're a seasoned cook or a culinary novice, Classic Sole Meunière is sure to become a cherished recipe in your repertoire. Bon Appétit!

Ingredients

  • 0.5 cup flour 
  • servings pepper black freshly ground
  • tablespoons vegetable oil 
  • servings kosher salt 
  • tablespoon juice of lemon fresh
  • servings lemon wedges 
  • tablespoons parsley fresh italian chopped
  • fillet sole 
  • 0.3 cup butter unsalted cut into 4 pieces ()

Equipment

  • frying pan
  • paper towels
  • aluminum foil
  • pie form

Directions

  1. Place flour in pie dish. Rinse fish;pat with paper towels.
  2. Sprinkle both sidesof fish with coarse salt and freshly groundpepper. Dredge fish on both sides withflour; shake off excess.
  3. Place on platter.
  4. Heat oil in large skillet over medium-highheat until oil is hot and shimmers.
  5. Addbutter; quickly swirl skillet to coat. Whenfoam subsides, add fish and cook untilgolden on bottom, 2 to 3 minutes. Carefullyturn fish over and cook until opaque incenter and golden on bottom, 1 to 2minutes. Divide fish between 2 warmedplates; tent with foil.
  6. Pour off drippingsfrom skillet; wipe with paper towels.
  7. Place skillet over medium-highheat.
  8. Add butter; cook until golden, 1 to 2minutes.
  9. Remove from heat; stir in parsleyand lemon juice (sauce may sputter). Spoonsauce over fish.
  10. Serve with lemon wedges.
  11. Bon Appétit

Nutrition Facts

Calories679kcal
Protein27.17%
Fat58.12%
Carbs14.71%

Properties

Glycemic Index
82.25
Glycemic Load
17.32
Inflammation Score
-8
Nutrition Score
29.184347816136%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
1.36mg
Naringenin
0.11mg
Apigenin
8.62mg
Luteolin
0.06mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:679.05kcal
33.95%
Fat:43.54g
66.98%
Saturated Fat:18.21g
113.8%
Carbohydrates:24.79g
8.26%
Net Carbohydrates:23.74g
8.63%
Sugar:0.35g
0.39%
Cholesterol:214.01mg
71.34%
Sodium:475.29mg
20.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.8g
91.59%
Selenium:101.34µg
144.77%
Phosphorus:900.6mg
90.06%
Vitamin K:93.19µg
88.76%
Vitamin D:9.95µg
66.3%
Vitamin B12:3.89µg
64.84%
Vitamin B3:5.45mg
27.27%
Vitamin E:3.98mg
26.5%
Vitamin A:1159.47IU
23.19%
Vitamin B1:0.33mg
21.82%
Folate:82.75µg
20.69%
Magnesium:71.35mg
17.84%
Vitamin B6:0.36mg
17.8%
Potassium:616.88mg
17.63%
Manganese:0.28mg
14.14%
Vitamin B2:0.24mg
13.97%
Iron:2.34mg
13.01%
Vitamin C:8.75mg
10.61%
Zinc:1.38mg
9.21%
Calcium:89.69mg
8.97%
Vitamin B5:0.83mg
8.26%
Copper:0.12mg
6.16%
Fiber:1.05g
4.21%
Source:Epicurious