Ingredients with Measurements:
- 4 sole fillets (6-8 ounces each)
- 1 cup all-purpose flour
- 1 tsp salt
- 1/2 tsp black pepper
- 4 tbsp unsalted butter
- 2 tbsp olive oil
- 1/4 cup fresh lemon juice
- 1/4 cup chopped fresh parsley
Special equipment needed:
- Large non-stick skillet
- Fish spatula
Step-by-step instructions:
1. Rinse the sole fillets and pat them dry with paper towels.
2. In a shallow dish, mix together the flour, salt, and black pepper.
3. Dredge the sole fillets in the flour mixture, shaking off any excess.
4. In a large non-stick skillet, heat the butter and olive oil over medium-high heat until the butter is melted and foamy.
5. Add the sole fillets to the skillet and cook for 2-3 minutes on each side, until golden brown and crispy.
6. Remove the sole fillets from the skillet and place them on a serving platter.
7. Add the lemon juice to the skillet and cook for 1-2 minutes, until the sauce has thickened slightly.
8. Pour the lemon sauce over the sole fillets and sprinkle with chopped parsley.
Time:
Preparation time: 10 minutes
Cooking time: 10 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 360
Fat: 19g
Saturated Fat: 8g
Cholesterol: 130mg
Sodium: 660mg
Carbohydrates: 17g
Fiber: 1g
Sugar: 0g
Protein: 29g
Substitutions for ingredients:
- Sole fillets can be substituted with other white fish such as tilapia or cod.
- All-purpose flour can be substituted with gluten-free flour for a gluten-free version.
- Fresh parsley can be substituted with other fresh herbs such as thyme or chives.
Variations:
- Add capers to the lemon sauce for a tangy twist.
- Use almond flour instead of all-purpose flour for a low-carb version.
- Add sliced almonds to the flour mixture for a nutty flavor.
Tips and tricks:
- Make sure to pat the sole fillets dry before dredging them in the flour mixture to ensure a crispy crust.
- Use a fish spatula to flip the fillets in the skillet to prevent them from falling apart.
- Serve the crispy sole meuniere with a side of roasted vegetables or a green salad.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
Reheat the leftovers in the microwave or in a skillet over medium heat until heated through.
Presentation ideas:
Serve the crispy sole meuniere on a white platter with a sprig of fresh parsley on top.
Garnishes:
Garnish with lemon wedges and additional chopped parsley.
Pairings:
Pair with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
Roasted asparagus, garlic mashed potatoes, or a mixed green salad.
Troubleshooting advice:
If the flour coating is not sticking to the fish, try patting the fish dry again and adding more flour to the mixture.
Food safety advice:
Make sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Sole meuniere is a classic French dish that originated in the Normandy region of France.
Flavor profiles:
The crispy sole fillets are coated in a savory flour mixture and cooked in a buttery lemon sauce, creating a delicious balance of flavors.
Serving suggestions:
Serve the crispy sole meuniere as a main course for a dinner party or special occasion.
Related Categories
Cooking Method: N/A
Course Type: N/A
Dietary: N/A
Ingredient: N/A
Meal type: N/A
Occassion: N/A
Region: French