Sole meunière

Sole meunière

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(29 ratings)

Prep: 5 mins Cook: 7 mins


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

  • kcal501
  • fat36g
  • saturates14g
  • carbs18g
  • sugars0g
  • fibre1g
  • protein27g
  • salt0.67g
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  • 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

    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 is a dairy product made from separating whole milk or cream into fat and…

  • 1 lemon, juice only



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

  • 2 tbsp small caper (optional)
    Capers in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…


  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.

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Comments, questions and tips

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23rd Mar, 2013
Simple and tasty. I used plaice and it cooked beautifully.
4th Dec, 2012
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!
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.
12th Sep, 2012
Easy and delicious! I have never cooked plaice before and it was so good I will definitely be adding this to the menu.
19th Apr, 2012
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.
4th Mar, 2012
Wonderful, like all the French classics!
29th Aug, 2010
Simple & tasty dish. I used 1/2 a lime and it worked a treat.
21st Aug, 2010
Divine dish, simple and yet so very tasty!
14th Aug, 2010
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
12th Jul, 2010
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!


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