Sole Meuniere

10 minutes
Amount Per Serving: Calories 501; Fat 36g; Carbs 18g; Sugars 0g; Fibre 1g; Protein 27g; Sodium 0.67g
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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  • 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


  • Place flour, salt and pepper in a shallow bowl. Pat each fish fillet dry with a paper towel, then dust both sides with flour mixture. Set aside.

  • Heat a large, non-stick frying pan over medium heat. Add 2 tablespoons of oil and butter.

  • Once the butter begins to foam, gently place each fish, skin side down, into the pan. Cook for 2 to 3 minutes, until the bottom of the fish, is golden brown and crisp.

  • Turn the fish over, and add the remaining tablespoon of oil and butter. Cook for a further 2 to 3 minutes. Remove fish onto a warm plate.

  • Wipe out pan, and heat over high heat. Add capers and remaining butter. Cook for 1 minute, stirring capers every 15 seconds.

  • Reduce heat to low, put back the fish fillets and squeeze lemon juice over them. Cover with a lid, and cook for a further 2 minutes.

  • Spoon over the sauce to the fish and serve.

  • Serving Suggestions: Serve with crushed potatoes with rocket & lemon wedges.

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