Sole Meunière

Transform your kitchen into a Parisian bistro with this classic French dish that’s pure elegance on a plate. Sole Meunière is the perfect marriage of delicate fish and rich, nutty brown butter sauce that will make you feel like a master chef.

This timeless recipe features tender lemon sole fillets with a gossamer-light flour coating, pan-fried until golden and crispy, then dressed with a heavenly sauce of browned butter, bright lemon, and briny capers. It’s the dish that made Julia Child fall in love with French cuisine – and it’s about to do the same for you.

Ingredients

• 1 sustainable lemon sole (about 500g), boned and trimmed to make 2 fillets
• 2 tablespoons plain flour
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons olive oil
• 75g butter
• 2 tablespoons capers, drained
• 1 lemon, halved
• 2 tablespoons fresh parsley, finely chopped

Steps

1. Begin by preparing your dredging station. Combine the 2 tablespoons flour with 1/2 teaspoon salt and 1/4 teaspoon pepper on a shallow plate. Pat the sole fillets completely dry with paper towels – this is crucial for achieving a golden crust.
2. Heat 1 tablespoon olive oil and 15g butter in a large heavy-based frying pan over medium heat (350°F/175°C). The pan should be hot but not smoking – test by adding a pinch of flour; it should sizzle gently.
3. Working with one fillet at a time, dredge in the seasoned flour mixture, shaking off excess. Place skin-side down in the hot pan and cook for 2-3 minutes until golden brown. The edges should be visibly cooking and turning opaque. Carefully flip using a fish spatula and cook for another 2-3 minutes. Transfer to a warmed plate and tent loosely with foil.
4. Wipe the pan clean and repeat the process with remaining oil, butter, and second fillet. Transfer to the plate with the first fillet.
5. For the sauce, add remaining butter to the pan and cook over medium heat until it turns golden brown and smells nutty (3-4 minutes). Watch carefully – it can go from perfect to burnt quickly. You’ll see small brown specks forming at the bottom of the pan.
6. Add capers and squeeze in the juice of half a lemon. The butter will foam up – this is normal. Swirl the pan to combine, then immediately pour over the fish. Garnish with parsley and serve with remaining lemon wedges.

Smart Swaps

• Use clarified butter instead of regular butter for a higher smoke point
• Substitute gluten-free flour (measure for measure) for the dredging
• Try Dover sole or flounder if lemon sole isn’t available

Make It Diabetes-Friendly

• Replace regular flour with almond flour (reduces carbs by 6g per serving)
• Serve with cauliflower rice instead of potatoes (saves 30g carbs per serving)
• Add extra vegetables like green beans or asparagus for fiber
• Keep portion size to 4-5 ounces of fish per serving

Pro Tips

• Don’t skip drying the fish – moisture prevents proper browning
• Have all ingredients ready before starting – this dish comes together quickly
• Use a pan large enough to fit the fillets without crowding
• The butter sauce must be made and served immediately for the best texture