Sole meunière
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Sole meunière

By Good Food

This popular French classic coats the fish in seasoned flour which lightly protects the fish without overpowering its flavour

  • Prep:5 mins
    Cook:7 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 501
  • fat 36g
  • saturates 14g
  • carbs 18g
  • sugars 0g
  • fibre 1g
  • protein 27g
  • salt 0.67g

Ingredients

  • 4 fillets sole or plaice, skin-on (about 140g/5oz each)
  • 6 tbsp plain flour
  • 3 tbsp light olive oil or sunflower oil
  • 85g butter, ideally unsalted
  • 1 lemon, juice only
  • 2 tbsp small capers (optional)

Method

  1. Check the fish for small bones and pull any out with tweezers. In a large shallow bowl, season the flour with a little salt and black pepper. Toss the fish in the flour, coating well, and shake off any excess.

  2. Heat the oil in a large frying pan. Add the fish and cook, skin-side down, for 2 mins. Use a fish slice or large spatula to turn, then cook the other side for 1-2 mins until golden.

  3. Remove the fish to a warmed plate, then season. Wipe out the pan with kitchen paper. Return the pan to the heat, then add the butter. Heat until it melts and begins to turn a light brown, then mix in the lemon juice and capers, if using. Swirl in the pan for a few secs, return fish to the pan and spoon over any juices. Serve immediately.

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