Easy Sole Meuniere Recipe – Step by Step Guide: Sole Meunière is a traditional French dish that is both simple and classy. This dish shows off the natural flavors of the fish by cooking thin sole fillets in a buttery, lemony sauce.
Easy Sole Meuniere Recipe – Step by Step Guide
Whether you’ve cooked before or this is your first time, this recipe is sure to impress. Let’s talk about how to make this tasty dish, along with some tips, nutritional information, and other notes.
Ingredients
- 4 sole fillets (about 6 ounces each), skin removed
- Salt and freshly ground black pepper
- All-purpose flour, for dredging
- 4 tablespoons unsalted butter
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons chopped fresh parsley, for garnish
- Lemon wedges, for serving
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Instructions
Use paper towels to dry the sole fillets, and then salt and pepper both sides of them. Season the fillets and then coat them in flour. Shake off any extra flour.
While the pan is on medium-high heat, foam 2 tablespoons of butter. Put the fillets in the pan and cook them for two to three minutes on each side, or until they are golden brown and done.
Place the cooked fillets on a plate and loosely cover them with foil to keep them warm. Add the last two tablespoons of butter to the same pan and cook it for about one to two minutes, until it turns brown and smells nutty.
Watch out for burning the butter. Take the pan off the heat and add the lemon juice. Put the cooked sole fillets on plates, then pour the browned butter sauce over them. Top with chopped parsley. Right away, serve with lemon wedges on the side.
Tips for Success
Use Fresh Sole: Pick up fresh sole fillets from a reputable fishmonger for the best taste and texture. Do not use fresh sole. Instead, use another mild-tasting white fish like flounder or tilapia.
Control the Heat: Keep the heat moderate while cooking the sole fillets so they cook evenly and don’t burn. As the food is cooking, make changes to the heat as needed.
Don’t Overcook: When you cook sole fillets, be careful not to cook them too long, or they can get dry and rubbery. Try to get a golden brown crust on the outside and soft, flaky meat inside.
Serve Immediately: It’s best to eat Sole Meunière right away, while the fillets are still warm and the sauce is still fresh. You can eat it as a main dish with your favorite sides or on top of steamed vegetables.
Nutrition
Calories: About 300 to 350 calories per serving, depending on how much you eat and how you cook it.
Protein: Sole fillets have a lot of high-quality protein, which gives your muscles the amino acids they need to grow and heal.
Fat: You can change the amount of butter in this dish to fit your dietary needs. The butter gives it flavor and richness. If you choose unsalted butter, you will eat less sodium.
Vitamins and Minerals: Sole is a good source of minerals and vitamins, such as vitamin D, vitamin B12, selenium, and omega-3 fatty acids, all of which are good for your heart and overall health.
Additional Notes
Variations: For extra flavor, try making Sole Meunière in different ways by adding capers, sliced almonds, or herbs like thyme or chives to the sauce.
Wine Pairing: Chardonnay or Sauvignon Blanc are two crisp, dry white wines that go well with this dish. They bring out the delicate flavors of the sole and the richness of the butter sauce.
Presentation: If you want your dish to look better, you could serve it on warm plates and top it with extra lemon slices and fresh herbs.