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–+ servings
Sole Meunière Delight

Sole Meunière Delight

Impress your guests with Sole Meunière Delight, a classic French dish featuring crispy fish and tangy caper-lemon sauce. Easy, elegant, and unforgettable.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 people
Calories: 380
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 680 g sole petrale or Dover
  • 1 cup all-purpose flour
  • 2 teaspoons herbes de Provence
  • 1 teaspoon kosher salt
  • 0.5 teaspoon freshly ground black pepper
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice (from 1/2 lemon)
  • 3 tablespoons capers
  • 2 tablespoons caper juice
  • 1 tablespoon butter (or more olive oil)
  • 2 tablespoons finely chopped fresh flat-leaf parsley

Equipment

  • Large nonstick skillet
  • Paper towels
  • Shallow bowl for the flour mixture
  • Spatula
  • Serving platter

Method
 

  1. Pat the fish dry with paper towels and set aside.
  2. In a shallow bowl, whisk together the flour, herbes de Provence, salt, and pepper.
  3. Dredge each piece of fish in the flour mixture, shaking off any excess.
  4. Heat the olive oil in a large nonstick skillet over medium heat.
  5. Add the fish in batches, cooking each side for about 2 minutes until golden brown.
  6. Once cooked, reduce heat to medium-low and add lemon juice, capers, and caper juice to the skillet.
  7. Let the sauce simmer for a minute, then stir in the butter or additional olive oil.
  8. Place the fish on a serving platter and spoon the sauce over the top.
  9. Finish with a sprinkle of fresh parsley and serve immediately.

Nutrition

Calories: 380kcalCarbohydrates: 28gProtein: 34gFat: 14gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 90mgSodium: 600mgPotassium: 670mgFiber: 1gVitamin A: 5IUVitamin C: 10mgCalcium: 2mgIron: 10mg

Notes

For extra flavor, use fresh lemon juice. Always let the fish rest for a minute after cooking for moist bites. Serve with sides like sautéed spinach or garlic mashed potatoes for a balanced meal. If you have leftovers, refrigerate them in an airtight container. Avoid microwaving; reheat gently on the stovetop to maintain crispiness. Capers are key for authentic flavor—don’t skimp on them!
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