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–+ servings
Sole Meunière Delight

Sole Meunière Delight

Discover the magic of Sole Meunière Delight, a crispy and tangy French classic that's quick, healthy, and perfect for any occasion.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 4 people
Calories: 370
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 680 g Sole Fillets (Petrale or Dover)
  • 1 cup All-purpose flour
  • 2 tsp Herbes de Provence
  • 1 tsp Kosher salt
  • 0.5 tsp Freshly ground black pepper
  • 3 tbsp Olive oil
  • 2 tbsp Lemon juice (about half a lemon)
  • 3 tbsp Capers
  • 2 tbsp Caper juice
  • 1 tbsp Butter (or more olive oil if preferred)
  • 2 tbsp Finely chopped fresh parsley

Equipment

  • Large Nonstick Skillet
  • Shallow Mixing Bowl
  • Whisk
  • Paper Towels
  • Tongs or Spatula

Method
 

  1. Pat the sole fillets dry with paper towels.
  2. In a shallow bowl, whisk together flour, Herbes de Provence, salt, and pepper.
  3. Dredge the fillets in the flour mixture, ensuring they are evenly coated, and tap off excess flour.
  4. Heat olive oil in a large nonstick skillet over medium heat and add the fillets, cooking each side for about 2 minutes until golden brown.
  5. Transfer the cooked fillets to a plate and repeat with any remaining fillets.
  6. Lower the heat to medium-low, deglaze the pan with lemon juice, capers, and caper juice, scraping up the browned bits.
  7. Stir in butter or additional olive oil, allowing the sauce to thicken slightly.
  8. Pour the sauce over the fish and sprinkle with chopped parsley.
  9. Serve immediately while warm.

Nutrition

Calories: 370kcalCarbohydrates: 28gProtein: 22gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gCholesterol: 80mgSodium: 520mgPotassium: 620mgFiber: 1gVitamin A: 450IUVitamin C: 6mgCalcium: 30mgIron: 1mg

Notes

For the crispiest results, chill the coated fillets in the freezer for 5 minutes before frying.
Feel free to substitute flounder or tilapia for sole, and use almond flour for a gluten-free option.
If you have leftovers, store them in an airtight container and refrigerate; they can be reheated gently to retain moisture.
This dish pairs beautifully with roasted vegetables, buttered rice, and a crisp white wine. Enjoy experimenting with herbs and presentation for a unique touch!
Tried this recipe?Let us know how it was!