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Sole à la Meunière

Sole meunière (aka Sole à la meunière) is a classic French fish dish consisting of sole, preferably whole (grey skin removed) or fillet, that is dredged in flour, pan fried in butter and served with the resulting brown butter sauce, parsley and lemon. Sole has a light but moist texture when cooked and has a mild flavour. Since sole is a flatfish, a single fish will yield four fillets rather than the two fillets that a roundfish will produce. When preparing sole meunière, a true Dover sole is preferred. In classic service, the whole sole is sautéed in butter, then cooking is finished and fish is boned and plated by the waiter tableside .

Sole à la Meunière
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ½ cup all-purpose flour
  • salt and freshly ground black pepper
  • 4 x 115 g fresh sole fillets
  • 6 tablespoons unsalted butter
  • 1 teaspoon grated lemon zest
  • 5 - 6 tablespoons freshly squeezed lemon juice (from about 3 lemons)
  • 1 tablespoon minced fresh parsley
Instructions
  1. Preheat the oven to 95°C. Have 2 ovenproof dinner plates at the ready.
  2. Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. (seasonings are to taste)
  3. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
  4. Heat half of the butter in a large (23 cm) saute pan over medium heat until it starts to brown.
  5. Dredge 2 sole fillets in the seasoned flour on both sides and place into the hot butter.
  6. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for a further 2 minutes.
  7. While the second side cooks, add ½ teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish fillets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets.
  8. When they're done, add the cooked fillets to the plates in the oven.
  9. Sprinkle with the minced parsley, salt, and pepper and serve.
Notes
Pacific Dover sole is generally sold whole, in steaks, or in fillets. The skin is generally removed before cooking, as it is slimy. It is mild-tasting, with firm flesh, though not as mild as European Dover sole.
Nutrition Information
Serving size: 2 Calories: 497 Fat: 36g Saturated fat: 22g Unsaturated fat: 11g Trans fat: 1g Carbohydrates: 40g Sugar: 6g Sodium: 240mg Fiber: 2g Protein: 9g Cholesterol: 108mg
 
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