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5 from 1 vote

Sole Meunière

Bright and lemony, with fresh parsley, this fish dish comes together quickly and is perfect for a weeknight meal.
Course Main Course
Cuisine French
Keyword dairy-free, dinner, easy, egg-free, fast, fish, french, lunch, main, nightshade-free, nut-free, seafood, sole
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
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

Calories: 391kcal | Carbohydrates: 3g | Protein: 29g | Fat: 27g | Saturated Fat: 6g | Cholesterol: 102mg | Sodium: 1161mg | Potassium: 406mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1413IU | Vitamin C: 11mg | Calcium: 62mg | Iron: 1mg