Sole Meuniere with Balsamic Brown Butter Sauce

Health score
17%
Sole Meuniere with Balsamic Brown Butter Sauce
40 min.
4
524kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar to taste
  • tablespoons butter 
  • cup flour 
  • slices optional: lemon for garnish
  • cups milk 
  • tablespoons olive oil 
  • tablespoons parsley finely chopped
  • servings salt 
  • servings salt and pepper black freshly ground
  • 24 ounce sole fillets skinless

Equipment

  • frying pan

Directions

  1. Soak fillets in milk for 20 minutes.
  2. Remove from milk and pat dry.
  3. Season fillets with salt and pepper.
  4. Heat 1 tablespoon oil over moderate heat in each of 2 large saute pans until hot.
  5. Put flour into a shallow dish and season with salt and pepper. Dredge fillets in flour, shaking off any excess flour. Dip the fillets back into the milk and then again into the flour.
  6. Place fillets in saute pans and cook over medium heat for 2 to 3 minutes per side, until golden brown and crispy.
  7. Transfer fillets from pans to a platter, sprinkle with parsley.
  8. Wipe the skillet clean and add the butter.
  9. Heat until the butter begins to brown.
  10. Remove from heat and stir in balsamic vinegar.
  11. Pour sauce over fish and serve.
  12. Garnish with lemon slices.

Nutrition Facts

Calories524kcal
Protein21.98%
Fat54.43%
Carbs23.59%

Properties

Glycemic Index
83.63
Glycemic Load
19.86
Inflammation Score
-8
Nutrition Score
23.542609173319%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
0.49mg
Naringenin
0.01mg
Apigenin
8.62mg
Luteolin
0.09mg
Kaempferol
0.06mg
Myricetin
0.6mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:524.44kcal
26.22%
Fat:31.57g
48.57%
Saturated Fat:14.84g
92.73%
Carbohydrates:30.78g
10.26%
Net Carbohydrates:29.71g
10.8%
Sugar:6.64g
7.38%
Cholesterol:136.33mg
45.44%
Sodium:323.17mg
14.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.68g
57.36%
Selenium:58.39µg
83.41%
Vitamin K:72.24µg
68.8%
Phosphorus:594.33mg
59.43%
Vitamin B12:2.62µg
43.61%
Vitamin D:6.1µg
40.7%
Vitamin B1:0.36mg
23.76%
Vitamin A:1117IU
22.34%
Vitamin B2:0.37mg
21.68%
Calcium:203.52mg
20.35%
Vitamin B3:3.81mg
19.04%
Folate:72.63µg
18.16%
Vitamin E:2.68mg
17.88%
Potassium:525.42mg
15.01%
Manganese:0.28mg
13.97%
Magnesium:55.51mg
13.88%
Vitamin B6:0.26mg
13.05%
Iron:2.11mg
11.7%
Vitamin B5:0.95mg
9.52%
Zinc:1.33mg
8.88%
Vitamin C:6.25mg
7.57%
Copper:0.09mg
4.44%
Fiber:1.08g
4.3%