Sole Meunière

Sole Meunière is a main course that serves 4. For $18.72 per serving, this recipe covers 42% of your daily requirements of vitamins and minerals. One portion of this dish contains around 114g of protein, 35g of fat, and a total of 849 calories. It is a good option if you're following a pescatarian diet. A mixture of butter, sea-salt, sole, and a handful of other ingredients are all it takes to make this recipe so flavorful. It is brought to you by Nourished Kitchen. 300 people found this recipe to be scrumptious and satisfying. From preparation to the plate, this recipe takes approximately 15 minutes. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is excellent. Try Sole Meuniere, Sole Meunière, and Sole à La Meunière for similar recipes.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 4 minutes

 

Ingredients:

about 6 tablespoons butter or ghee , divided

about 1/2 to 3/4 cup fresh curly parsley, minced

1/2 cup flour, any will do, but I prefer sprouted flour or nut flour

juice and zest of three lemons

additional lemon, to serve

unrefined sea salt and freshly cracked pepper, to taste

4 filets of Dover sole, about 4 ounces each

Equipment:

frying pan

whisk

Cooking instruction summary:

Dredge the filets in flour until well-coated.Heat 4 tablespoons butter or ghee in a cast iron skillet over a medium flame until the butter begins to foam and brown (this foaming process will not occur if youre using ghee or clarified butter).Reduce heat to medium-low, then place the floured filets of sole into the hot butter and fry on each side about two minutes.Remove the fish from the skillet and plate them.Heat additional two tablespoons butter in the skillet until melted, then add lemon zest, lemon juice and minced parsley to the skillet whisking together to combine for about one minute.Pour sauce over the fish, season with salt and pepper and garnish with lemon wedges.

 

Step by step:


1. Dredge the filets in flour until well-coated.

2. Heat 4 tablespoons butter or ghee in a cast iron skillet over a medium flame until the butter begins to foam and brown (this foaming process will not occur if youre using ghee or clarified butter).Reduce heat to medium-low, then place the floured filets of sole into the hot butter and fry on each side about two minutes.

3. Remove the fish from the skillet and plate them.

4. Heat additional two tablespoons butter in the skillet until melted, then add lemon zest, lemon juice and minced parsley to the skillet whisking together to combine for about one minute.

5. Pour sauce over the fish, season with salt and pepper and garnish with lemon wedges.


Nutrition Information:

Quickview
848k Calories
113g Protein
34g Total Fat
15g Carbs
36% Health Score
Limit These
Calories
848k
42%

Fat
34g
53%

  Saturated Fat
14g
93%

Carbohydrates
15g
5%

  Sugar
1g
1%

Cholesterol
450mg
150%

Sodium
3012mg
131%

Get Enough Of These
Protein
113g
228%

Selenium
244µg
350%

Phosphorus
2297mg
230%

Vitamin D
25µg
170%

Vitamin B12
10µg
170%

Vitamin K
125µg
119%

Vitamin B3
10mg
52%

Vitamin B6
0.92mg
46%

Potassium
1543mg
44%

Magnesium
171mg
43%

Vitamin E
6mg
42%

Vitamin C
25mg
31%

Vitamin A
1456IU
29%

Folate
92µg
23%

Vitamin B1
0.34mg
23%

Calcium
210mg
21%

Zinc
3mg
21%

Vitamin B5
1mg
18%

Vitamin B2
0.28mg
16%

Iron
2mg
16%

Manganese
0.25mg
13%

Copper
0.21mg
11%

Fiber
0.96g
4%

covered percent of daily need
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