A traditional French dish, this one coats the fish in seasoned flour and butter to protect it from burning. The flour doesn't overwhelm the fish's flavours but still helps keep it moist.
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Ingredients
4 fillets sole, skin-on, about 140g each
6 tablespoons plain flour
3 tablespoons olive oil
85g butter
1 lemon, juiced
salt and pepper to taste
Lemon wedges
2 tablespoons small caper
Method
How to Make Sole Meunière
Pat each sole fillet dry on both sides with kitchen paper to ensure the surface is moisture-free
Season both sides of the fillets lightly with salt and pepper
Spread the flour on a large plate and dredge each fillet, shaking off any excess flour so each is lightly coated
Place a large non-stick frying pan over medium heat and add half the olive oil
When the oil is shimmering but not smoking, add 2 fillets skin-side down and cook undisturbed for 2–2.5 minutes until golden and crisp
Carefully flip the fillets and cook for an additional 1.5–2 minutes until just cooked through
Transfer the cooked fillets to a warm plate and repeat with the remaining olive oil and remaining fillets
Wipe the pan clean with paper towel to prevent burnt flour residue from tainting the sauce
Add the butter to the clean pan and melt over medium-low heat
Continue cooking the butter until foaming subsides and it turns a deep golden brown, releasing a nutty aroma (beurre noisette)
Quickly add the capers and lemon juice to the browned butter and swirl the pan to combine, letting the sauce bubble for 10–15 seconds
Taste and adjust seasoning if needed with a small pinch of salt or pepper
Arrange the sole fillets on warm serving plates
Spoon the hot lemon-caper browned butter sauce evenly over the fillets
Garnish each fillet with lemon wedges on the side for squeezing
Serve immediately while hot, optionally with a side of simply steamed vegetables or new potatoes for a complete meal