Sole Meunière
This delightful sole or plaice recipe promises golden-brown fillets cooked to perfection with a zesty lemon and butter sauce. With a crisp coating and tender fish inside, this dish is a flavorful crowd-pleaser that's sure to impress your guests.
— Constant Cookbook
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)
Instructions
- 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.
- 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.
- 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.
Cook Time
7M
Prep Time
PT5M
Yield
Serves 4
Nutrition
- Calories: 501 calories
- Fat Content: 36 grams fat
- Saturated Fat Content: 14 grams saturated fat
- Carbohydrate Content: 18 grams carbohydrates
- Fiber Content: 1 grams fiber
- Protein Content: 27 grams protein
- Sodium Content: 0.67 milligram of sodium
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