Sole Meunière

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
11%
Sole Meunière
15 min.
2
16kcal

Suggestions


Welcome to the delightful world of Sole Meunière, a classic French dish that brings the essence of the sea right to your table! This recipe is not only a feast for the senses but also caters to a variety of dietary preferences, making it a versatile choice for any occasion. Whether you're looking for a light antipasti, a sophisticated starter, or a quick snack, this dish is ready in just 15 minutes and serves two, making it perfect for a cozy dinner or an elegant appetizer for guests.

With only 16 calories per serving, Sole Meunière is a guilt-free indulgence that highlights the delicate flavors of sole fish, enhanced by a luscious Meunière sauce. The combination of lemon juice, zest, and white wine creates a bright and zesty profile that perfectly complements the fish. Plus, the addition of fresh parsley not only adds a pop of color but also a fresh herbal note that elevates the dish.

Imagine the aroma of sizzling fish and the rich, buttery sauce wafting through your kitchen as you prepare this culinary masterpiece. It's a dish that embodies simplicity and elegance, making it a must-try for both novice cooks and seasoned chefs alike. So, roll up your sleeves and get ready to impress your taste buds with this exquisite Sole Meunière!

Ingredients

  • tablespoon juice of lemon 
  • 0.5 teaspoon lemon zest 
  • servings parsley for garnish
  • tablespoons wine 

Equipment

  • frying pan
  • paper towels
  • whisk
  • spatula

Directions

  1. Pat the fish dry with paper towels. Generously salt and pepper both sides of the fillet and then lightly dust all surfaces of the fish with flour.
  2. Add 2 tablespoons of the butter to a frying pan and heat over medium heat until the pan is hot and the butter has melted.
  3. Add the sole and fry on one side until cooked about half way through (the cooked part will appear opaque if you look at the side of the fillet). Carefully flip using 2 spatulas and fry until cooked through.To make the Meunière sauce, transfer the fish to a plate, then add the shallots to the butter. Fry until the shallots are tender and starting to brown.
  4. Add the white wine and boil until most of the liquid is gone. Finish the sauce by whisking in the lemon juice and zest along with the last tablespoon of butter.
  5. Pour the Meunière sauce over the fish.
  6. Garnish with parsley and serve immediately.

Nutrition Facts

Calories16kcal
Protein10.74%
Fat7.57%
Carbs81.69%

Properties

Glycemic Index
23.5
Glycemic Load
0.1
Inflammation Score
-4
Nutrition Score
4.0352173334231%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.15mg
Naringenin
0.16mg
Apigenin
8.62mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:15.63kcal
0.78%
Fat:0.05g
0.08%
Saturated Fat:0.01g
0.05%
Carbohydrates:1.24g
0.41%
Net Carbohydrates:1.03g
0.38%
Sugar:0.39g
0.43%
Cholesterol:0mg
0%
Sodium:3.1mg
0.13%
Alcohol:1.54g
100%
Alcohol %:7.25%
100%
Protein:0.16g
0.33%
Vitamin K:65.66µg
62.53%
Vitamin C:8.87mg
10.75%
Vitamin A:337.66IU
6.75%
Folate:7.8µg
1.95%
Iron:0.3mg
1.66%
Manganese:0.02mg
1.24%
Potassium:41.33mg
1.18%
Magnesium:4.03mg
1.01%
Source:Norecipes