Sole meunière
This popular French classic coats the fish in seasoned flour which lightly protects the fish without overpowering its flavour
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 7 mins
- 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.
- Heat the oil in a large frying pan. 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.
- 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. 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. Serve immediately.
Per serving
501 kcalories, protein 27g, carbohydrate 18g, fat 36 g, saturated fat 14g, fibre 1g, salt 0.67 g
Recipe from Good Food magazine, September 2005.
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http://www.bbcgoodfood.com/recipes/2835/
http://www.bbcgoodfood.com/recipes/2835/
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Ingredients
- 4 fillets sole or plaice , skin-on (about 140g/5oz each)
- 6 tbsp plain flour
- 3 tbsp light olive oil or sunflower oil
- 85g butter , ideally unsalted
- 1 lemon , juice only
- 2 tbsp small capers (optional)
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 7 mins
Ready in under 15 minutes
Ingredients
- 4 fillets sole or plaice , skin-on (about 140g/5oz each)
- 6 tbsp plain flour
- 3 tbsp light olive oil or sunflower oil
- 85g butter , ideally unsalted
- 1 lemon , juice only
- 2 tbsp small capers (optional)
Per serving
501 kcalories, protein 27g, carbohydrate 18g, fat 36 g, saturated fat 14g, fibre 1g, salt 0.67 g
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