Sole meuniere
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Easy - March 2020
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Serves 2 -
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.
- Calories
- 257kcals
- Fat
- 12.2g (1.9g saturated)
- Protein
- 23g
- Carbohydrates
- 12.6g (0.7g sugars)
- Fibre
- 1.9g
- Salt
- 0.7g
delicious. tips
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.