Sole Meuniere

May 09, 2023May 9, 20230 1
Delicious Sole Meuniere recipe for the perfect seafood dinner
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 lbs firm white-fleshed sole fillets ( or 4-1/2-lb . whole sole , skinned and gutted )
1 cup milk
3/4 cup all-purpose flour , seasoned with
1/2 teaspoon salt , and
1/4 teaspoon fresh ground black pepper
1/2 cup clarified butter ( method in instructions )
6 tablespoons melted unsalted butter ( not clarified )
4 tablespoons fresh lemon juice
4 tablespoons finely chopped fresh parsley

Nutrision Information

Servings Per Recipe
4
Calories
334
Sugar
0g
Fat
20g
Sole Meuniere is a classic French seafood dish that showcases the delicate flavor of the sole fillets with a simple preparation and flavorful sauce. The dish originated in Normandy, France, where the sole fish is abundant and treasured for its mild flavor and tender texture. Today, Sole Meuniere is enjoyed all over the world as a gourmet seafood dish that is both elegant and flavorful. It's perfect for a romantic dinner for two or a special occasion with friends and family.

Instructions

1.Preheat oven to 200 degrees F. Place a large heatproof platter in the oven.
2.Pat the sole fillets dry with paper towels and trim any excess skin. Dip each fillet in milk and then in the seasoned flour, shaking off any excess flour.
3.Heat the clarified butter in a large skillet over medium heat until hot but not smoking. Add the fillets, two at a time, and cook until golden brown, about 2 minutes on each side. Transfer the fillets to the platter in the oven to keep warm while you cook the remaining fillets.
4.Once the fillets are all cooked, add the melted butter and lemon juice to the skillet and cook, stirring constantly, until the sauce has thickened slightly and is evenly combined. Remove from heat.
5.Transfer the fillets to serving plates and pour the sauce over the top. Sprinkle with chopped parsley and serve immediately.

PROS

Sole Meuniere is a classic French dish that is simple to make and elegant in presentation.

The fillets are crispy on the outside and tender on the inside, and the lemon-butter sauce is the perfect complement to the delicate flavor of the sole.

This dish is low in calories and high in protein, making it a healthy option for seafood lovers.

CONS

The only real drawback to this dish is the preparation time – it can take a bit of effort to batter and cook the fillets.

It’s important to keep a close eye on the butter during the cooking process to prevent it from burning and to ensure that the sauce has the right consistency.

HEALTH & BENEFITS

Sole is a low-calorie, high-protein fish that is rich in omega-3 fatty acids and vitamin B12.
Omega-3 fatty acids are important for heart health, brain function, and reducing inflammation in the body.
Vitamin B12 is necessary for red blood cell formation and proper nerve function.

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