Sole meunière

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Good Food

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Recipe by Good Food

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1. 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.
2. 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.
3. 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

Latest comments and suggestions

• Alison

  29 December 2007

  Alison rated and commented on this recipe

  

  We had this on Christmas Eve with crushed potatoes. It was easy to cook (great after last minute shopping) and tasted divine. We used plaice and will do again.

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• Jo

  16 September 2008

  Jo rated and commented on this recipe

  

  Lovely! A bit too much lemon in the recipe for our tastes, but will definitely make again. Very easy and delicious.

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• flubbles1982

  30 October 2009

  flubbles1982 rated and commented on this recipe

  

  This was great, I halved the recipe as I was only cooking for two people and I would use a little less lemon next time. I thought it was delicious though, I served it with boiled new potatoes, carrots and green beans. I will definitely eat this again.

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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

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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