Sole meuniere

Sole meuniere

The French name of this dish makes it sound like posh restaurant fare (and tricky to make), but it’s simpler than you might think to cook at home. Buy the best quality, fresh-as-possible-fish, then follow our recipe for sole meunière for a fabulous dinner for two.

Sole meuniere

  • Serves icon Serves 2
  • Time icon Hands-on time 20 min

The French name of this dish makes it sound like posh restaurant fare (and tricky to make), but it’s simpler than you might think to cook at home. Buy the best quality, fresh-as-possible-fish, then follow our recipe for sole meunière for a fabulous dinner for two.

Nutrition: per serving

Calories
257kcals
Fat
12.2g (1.9g saturated)
Protein
23g
Carbohydrates
12.6g (0.7g sugars)
Fibre
1.9g
Salt
0.7g

Ingredients

  • 1 sustainable lemon sole (about 500g), boned and trimmed to make 2 fillets
  • 2 tbsp plain flour, well seasoned with salt and pepper
  • Splash olive oil
  • 75g butter
  • 2 tbsp capers, drained
  • 1 lemon, halved
  • Small handful chopped fresh parsley
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Method

  1. Lightly dust both sides of the sole fillets with the seasoned flour, then set aside.
  2. Heat a splash of olive oil and small knob of the butter in a large heavy-based frying pan over a medium heat. When hot, add one sole fillet, skin-side down, then fry for 2-3 minutes until lightly golden and crisp. Carefully turn the fillet over and cook for 2-3 minutes more until both sides are golden and crisp. Set aside on a warm serving plate, lightly cover, then repeat with the second fillet of sole.
  3. Heat the remaining butter in the pan until it starts to smell nutty, then add the capers and squeeze in the juice from one of the lemon halves. Stir, then spoon the lemony caper butter over the fish to serve. Sprinkle parsley over the fillets and serve with the remaining lemon half, cut into wedges, for squeezing. Serve with new potatoes and steamed purple sprouting broccoli, if you like.

Nutrition

Calories
257kcals
Fat
12.2g (1.9g saturated)
Protein
23g
Carbohydrates
12.6g (0.7g sugars)
Fibre
1.9g
Salt
0.7g

delicious. tips

  1. Ask your fishmonger where the fish were caught. The Marine Conservation Society says the most sustainable lemon sole fisheries use seine nets in the North Sea and English Channel. Choose fish that are at least 25cm long.

    A light dusting of seasoned flour is vital for flavour, helps protect the delicate flesh and guarantees a crisp coating once the fish is fried.

    Get the pan properly hot – it should sizzle when you put the fish in, so you get an evenly crisp skin.

    Check the fish is cooked by gently pressing the thickest part with your finger. If the sole is ready to turn over or serve, the flesh should just begin to flake under the pressure.

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