Sole Meuniere

Health score
18%
Sole Meuniere
20 min.
4
625kcal

Suggestions

Ingredients

  • tablespoons butter 
  • cups flour all-purpose
  • 0.3 cup flat-leaf parsley fresh finely chopped
  • sprigs thyme leaves fresh
  • servings kosher salt 
  • tablespoons juice of lemon fresh
  • servings olive oil extra-virgin
  • fillet sole 

Equipment

  • frying pan
  • oven
  • whisk

Directions

  1. Preheat the oven to 200 degrees F.
  2. Generously coat a large saute pan with olive oil and bring to a high heat. Season 2 of the fillets with salt. Dredge the fillets in flour and place them immediately in the pan with the hot oil. Do not flour the fish ahead of time or it will be gummy and mushy on the outside rather than crispy.
  3. When the fish has turned from translucent to opaque, about 2/3 of the way through the cooking, turn the fish over and cook on the other side.
  4. Remove the fish from the pan and reserve on a sheet tray in the oven. Repeat the process with the remaining 2 fish fillets. Keep the cooked fish fillets warm in the oven while you make the sauce.
  5. Remove any excess oil from the pan.
  6. Add the butter and thyme leaves. Shake the pan frequently to prevent scorching. When the butter has melted and is very bubbly, add in the lemon juice and whisk to combine. As the butter becomes bubbly again and starts to turn a nutty brown, season with salt and whisk in the chopped parsley. Taste to make sure it is delicious.
  7. Remove the fish fillets from the oven and plate them, spooning the sauce over the fish.

Nutrition Facts

Calories625kcal
Protein17.97%
Fat50.7%
Carbs31.33%

Properties

Glycemic Index
50.5
Glycemic Load
34.58
Inflammation Score
-9
Nutrition Score
24.355217290961%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
8.11mg
Luteolin
0.4mg
Kaempferol
0.06mg
Myricetin
0.56mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:624.59kcal
31.23%
Fat:34.98g
53.82%
Saturated Fat:13.58g
84.9%
Carbohydrates:48.64g
16.21%
Net Carbohydrates:46.71g
16.98%
Sugar:0.4g
0.45%
Cholesterol:121.65mg
40.55%
Sodium:470.29mg
20.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.89g
55.79%
Selenium:66.63µg
95.18%
Vitamin K:71.76µg
68.34%
Phosphorus:504.51mg
50.45%
Vitamin B1:0.53mg
35.63%
Folate:131.04µg
32.76%
Vitamin B12:1.96µg
32.61%
Vitamin D:4.76µg
31.73%
Vitamin B3:5.54mg
27.68%
Vitamin E:3.65mg
24.34%
Manganese:0.47mg
23.52%
Vitamin B2:0.36mg
21.07%
Iron:3.66mg
20.33%
Vitamin A:932.87IU
18.66%
Magnesium:48.3mg
12.08%
Vitamin C:9.09mg
11.02%
Potassium:377.16mg
10.78%
Vitamin B6:0.2mg
10.21%
Fiber:1.94g
7.76%
Zinc:1.06mg
7.06%
Copper:0.13mg
6.67%
Vitamin B5:0.64mg
6.39%
Calcium:59.04mg
5.9%