Sole meunière

Sole meunière
12 min.
4
290kcal

Suggestions


Indulge in the delightful simplicity of Sole Meunière, a classic French dish that brings the coastal charm of the sea right to your dinner table. With its perfectly cooked fish enveloped in a golden flour coating, this dish showcases the finesse of French cuisine with minimal ingredients and techniques. The tender soles or plaice fillets, enhanced with a light seasoning and a buttery, lemony sauce, create a dish that is both elegant and comforting.

Imagine biting into a crispy, golden fillet, the skin crackling softly as you break through to the tender flesh beneath. The rich aroma of lightly browned butter mingles with the bright acidity of fresh lemon juice, all while occasional bursts of flavor from capers add an enticing twist, making every bite unforgettable. This dish is not only a treat for the taste buds but also a feast for the eyes, presenting a masterpiece worthy of any dinner party or special occasion.

Plus, the entire meal comes together in just 12 minutes, making it an accessible choice for weeknight dinners or a surprise date night. With just a handful of ingredients you likely have on hand, you can create an exquisite meal that will impress family and friends alike. Whether served as an appetizer, a light starter, or a delightful snack, Sole Meunière promises to transport you straight to the French Riviera with every delectable forkful.

Ingredients

  • tbsp flour plain
  • tbsp olive oil light
  • 85 butter unsalted
  •  juice of lemon 
  • tbsp caper 
  •  plaice 

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Check the fish for small bones and pull any out with tweezers. In a large shallow bowl, season the flour with a little salt and black pepper. Toss the fish in the flour, coating well, and shake off any excess.
  2. Heat the oil in a large frying pan.
  3. Add the fish and cook, skin-side down, for 2 mins. Use a fish slice or large spatula to turn, then cook the other side for 1-2 mins until golden.
  4. Remove the fish to a warmed plate, then season. Wipe out the pan with kitchen paper. Return the pan to the heat, then add the butter.
  5. Heat until it melts and begins to turn a light brown, then mix in the lemon juice and capers, if using. Swirl in the pan for a few secs, return fish to the pan and spoon over any juices.
  6. Serve immediately.

Nutrition Facts

Calories290kcal
Protein2.23%
Fat85.13%
Carbs12.64%

Properties

Glycemic Index
18.75
Glycemic Load
6.21
Inflammation Score
-4
Nutrition Score
3.7017390831657%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
5.65mg
Quercetin
7.45mg

Nutrients percent of daily need

Calories:289.64kcal
14.48%
Fat:27.92g
42.95%
Saturated Fat:12.4g
77.5%
Carbohydrates:9.33g
3.11%
Net Carbohydrates:8.86g
3.22%
Sugar:0.25g
0.28%
Cholesterol:46.41mg
15.47%
Sodium:122.71mg
5.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.65g
3.29%
Vitamin E:2.06mg
13.74%
Vitamin A:537.42IU
10.75%
Vitamin K:8.9µg
8.48%
Selenium:4.41µg
6.29%
Vitamin B1:0.09mg
6.24%
Folate:23.85µg
5.96%
Vitamin B2:0.07mg
4.2%
Manganese:0.08mg
4.1%
Vitamin B3:0.76mg
3.82%
Vitamin C:3.09mg
3.74%
Iron:0.66mg
3.69%
Vitamin D:0.33µg
2.19%
Phosphorus:20mg
2%
Copper:0.04mg
1.86%
Fiber:0.46g
1.86%
Magnesium:4.97mg
1.24%