Sole Meunière

January 2, 2021 Comments Off on Sole Meunière
Print Recipe
5 from 1 vote
Pin Recipe

Sole Meunière

Bright and lemony, with fresh parsley, this fish dish comes together quickly and is perfect for a weeknight meal.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Course
Cuisine: French
Keyword: dairy-free, dinner, easy, egg-free, fast, fish, french, lunch, main, nightshade-free, nut-free, seafood, sole
Servings: 2
Calories: 391kcal
Author: Jenny Ross

Ingredients

  • 1 pound sole filets 2 large filets
  • salt and pepper to taste
  • 2 tablespoons parsley chopped
  • 2 tablespoons capers optional
  • 2 tablespoons lemon juice
  • 4 tablespoons butter divided, or butter flavored coconut oil for dairy-free
  • 1/4 cup dry white wine or chicken stock

Instructions

  • Heat a pan over medium-high heat and add half of the butter. When the butter is melted, season the sole with salt and pepper and add to the pan. Cook about 2 minutes per side, or until the fish just flakes. Transfer to a serving plate and do not clean the pan.
  • Add remaining butter to the pan and heat until the butter turns brown (this will not happen if using coconut oil so skip ahead). Add white wine, reduce volume by half then stir in lemon and parsley. Season to taste with salt and pepper. Pour over sole and serve.
Nutrition Facts
Sole Meunière
Amount per Serving
Calories
391
% Daily Value*
Fat
 
27
g
42
%
Saturated Fat
 
6
g
38
%
Cholesterol
 
102
mg
34
%
Sodium
 
1161
mg
50
%
Potassium
 
406
mg
12
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
29
g
58
%
Vitamin A
 
1413
IU
28
%
Vitamin C
 
11
mg
13
%
Calcium
 
62
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalWellnessCoaching or tag #PrimalWellnessCoaching!
December 31, 2020

RELATED POSTS