Easy Sole Meunière

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Ready in a mere 20 minutes, this sole meunière recipe highlights the fish's delicate texture and flavor.

Course Main Course

Cuisine French

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings servings

Calories 278kcal

Author Vered DeLeeuw

Ingredients

2 (4-ounce) sole fillets skinless, boneless, patted dry (flounder works too)
½ teaspoon kosher salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
¼ cup blanched almond flour (or all-purpose flour)
1 tablespoon clarified butter
1 tablespoon butter
½ tablespoon lemon juice freshly squeezed
1 tablespoon minced parsley

Instructions

Heat your oven on the “keep warm” setting (150 degrees F).
Season both sides of the fish with kosher salt, black pepper, and garlic powder. Sprinkle 2 tablespoons of almond flour on each fillet, 1 tablespoon per side, and use your hand to gently spread to coat.
In a large 12-inch nonstick skillet over medium-high heat, heat the clarified butter. Swirl or brush to coat. Place the fish pieces in the skillet and cook them until just done, about 2 minutes per side. Lower the heat to medium in the pan overheats. Transfer the cooked fish to oven-safe plates and keep them in the warm oven.
Carefully wipe the skillet clean with paper towels. Add the butter. Heat the butter over medium-high heat, swirling to melt. Cook until the butter starts to brown, about 1 minute, then immediately remove the skillet from the heat and stir in the lemon juice.
Remove the plates from the oven. Pour the butter-lemon sauce over the fish pieces and sprinkle them with parsley. Serve immediately.

Video

Notes

The most important thing is to avoid overcooking the fish, or it will turn out dry. I find that 2 minutes per side over medium-high heat is perfect. If I lower the heat to medium, I cook it for 3 minutes on the second side.

If using almond flour, you'll find that it doesn't adhere to the fish as well as all-purpose flour. It's still very tasty - and to me, it's worth it. But you should be aware of this issue.

Sole is a delicate fish that falls apart easily, especially if it's been frozen and thawed. Make sure you flip it very carefully, and if it does fall apart, don't despair - it will still taste exquisite.

Make sure you use a nonstick skillet to minimize the risk of sticking. This is especially true when using almond flour, which does tend to stick more than wheat flour does.

Nutrition