Menu
Sole meunière

Sole meunière

  • 1
  • 2
  • 3
  • 4
  • 5
(20 ratings)

Prep: 5 mins Cook: 7 mins

Easy

Serves 4
This popular French classic coats the fish in seasoned flour which lightly protects the fish without overpowering its flavour

Nutrition and extra info

Nutrition per serving

  • kcalories501
  • fat36g
  • saturates14g
  • carbs18g
  • sugars0g
  • fibre1g
  • protein27g
  • salt0.67g
Save to My Good Food
Please sign in or register to save recipes.

Ingredients

  • 4 fillets sole or plaice, skin-on (about 140g/5oz each)
  • 6 tbsp plain flour
  • 3 tbsp light olive oil or sunflower oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 85g butter, ideally unsalted

    Butter

    butt-err

    Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

  • 1 lemon, juice only

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 tbsp small caper (optional)

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

Compare prices

Want to see what this recipe costs at different supermarkets? Compare in one place here:

Method

  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.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments (14)

lseastwood's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Simple and tasty. I used plaice and it cooked beautifully.

puzzled's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Tried it with small Lemon Sole fillets - yum, yum!
Didn't need much cooking and will ease up on the lemon juice next time, but nice!

bosleyp's picture

We had this, using plaice fillets, last night. After pan-frying the fish, I added lemon and pepper butter (free from the supermarket fishmonger), plus a couple of extra bits of butter, but no lemon juice. Served with a pan-fried king scallop each and crushed new potatoes.
Yum! This will be on the family must-do-again list.

denetimpany's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Easy and delicious! I have never cooked plaice before and it was so good I will definitely be adding this to the menu.

peggoty's picture
  • 1
  • 2
  • 3
  • 4
  • 5

To cut down on saturated fat I used only a little butter for the flavour and olive oil; also adding a touch of chopped flat parsley. As lemons come in different sizes and juicyness I would adjust accordingly.

hunmoiselle's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Wonderful, like all the French classics!

melrhum's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Simple & tasty dish. I used 1/2 a lime and it worked a treat.

lorens_pin's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Divine dish, simple and yet so very tasty!

jaxcoox's picture
  • 1
  • 2
  • 3
  • 4
  • 5

thought this was a great easy recipe, I'm not a fan of fish but it was very good, just used juice of half a lemon though, after trying it on other family members first.

Kirstenjr87's picture
  • 1
  • 2
  • 3
  • 4
  • 5

made this with freshly caught sole and it was delicious...had a very hard time killing and skinning the fish, but after that it was quick and easy!

annew1020's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Delicious and so quick, all the family loved it - will definately be on our menu again.

angelafield's picture
  • 1
  • 2
  • 3
  • 4
  • 5

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.

jkirkbride's picture
  • 1
  • 2
  • 3
  • 4
  • 5

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

wellhard's picture
  • 1
  • 2
  • 3
  • 4
  • 5

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.

Questions (0)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.

Magazine

Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.

Events

Discover the dates and details of all the BBC Good Food Shows.

On TV

See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk

Good Food Apps

Download the BBC Good Food Recipes, tips & cooking tools app and get good food on the go.