Sole Meuniere Recipe
Sole Meunière is a quick, elegant French dish where delicate sole fillets are lightly floured, pan-seared in butter, and finished with a bright lemon sauce and fresh parsley.
Servings: 4 servings
Calories: 199kcal
Ingredients
- 1 lemon
- 4 fillets of Dover Sole 6 to 7 ounces each
- salt and freshly ground pepper to taste
- flour for dredging
- 5 tablespoons butter unsalted
- 2 tablespoons olive oil
- 4 tablespoons fresh parsley chopped
Instructions
Prep the Fish
- Pat fillets completely dry with paper towels. Season lightly with salt and pepper.
Dry fish = better browning, less sticking.
Lightly Dredge
- Dust both sides with flour. Shake off excess.
You want a whisper of flour, not a coating.
Heat the Pan
- Heat a large skillet over medium heat. Add butter and let it melt and begin to foam.
Watch closely—this is where flavor starts.
Cook the Fish
- Add fillets and cook 2–3 minutes per side. The first side should turn lightly golden
- Flip gently using a thin spatula
Don’t overcrowd the pan. Work in batches if needed.
Build the Sauce
- Remove fish. Add more butter if needed. Let it turn lightly golden (not dark brown).
- Add lemon juice and swirl.
This is your sauce—keep it moving so it doesn’t burn.
Finish & Serve
- Return fish briefly or spoon sauce over top. Finish with chopped parsley.
- Serve immediately.
Nutrition
Calories: 199kcal | Carbohydrates: 3g | Protein: 1g | Fat: 22g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 38mg | Sodium: 117mg | Potassium: 64mg | Fiber: 1g | Sugar: 1g | Vitamin A: 791IU | Vitamin C: 20mg | Calcium: 17mg | Iron: 0.5mg