Sole meunière

Sole meunière

4.5

(16 ratings)

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Cooking time

Prep: 5 mins Cook: 7 mins

Skill level

Easy

Servings

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 info

Nutrition per serving

kcalories
501
protein
27g
carbs
18g
fat
36g
saturates
14g
fibre
1g
sugar
0g
salt
0.67g
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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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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.

Recipe from Good Food magazine, September 2005

BBC GoodFood Magazine

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Comments

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puzzled's picture
puzzled08:44, 4th Dec, 2012
4

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
bosleyp09:51, 6th Oct, 2012

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
denetimpany09:39, 12th Sep, 2012
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
peggoty05:05, 19th Apr, 2012
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.

jaxcoox's picture
jaxcoox10:42, 14th Aug, 2010
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.

brynhildr's picture
brynhildr06:32, 12th Jul, 2010
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!

angelafield's picture
angelafield02:41, 30th Oct, 2009
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
jkirkbride07:24, 16th Sep, 2008
4

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

wellhard's picture
wellhard12:03, 29th Dec, 2007
4

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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