Ingredients with Measurements:
- 4 sole fillets, skin on
- 1/2 cup all-purpose flour
- Salt and pepper to taste
- 1/2 cup unsalted butter
- 2 tablespoons fresh lemon juice
- 2 tablespoons chopped fresh parsley
Special equipment needed:
- Grill pan or outdoor grill
- Large skillet
Step-by-step instructions:
1. Preheat grill pan or outdoor grill to medium-high heat.
2. Season the sole fillets with salt and pepper.
3. Dredge the fillets in flour, shaking off any excess.
4. Grill the fillets, skin side down, for 3-4 minutes until the skin is crispy and the flesh is opaque.
5. In a large skillet, melt the butter over medium heat until it begins to brown.
6. Add the lemon juice and parsley to the skillet, stirring to combine.
7. Remove the fillets from the grill and place them in the skillet, skin side up.
8. Spoon the butter sauce over the fillets and cook for an additional 1-2 minutes until heated through.
9. Serve immediately.
Time:
Preparation time: 10 minutes
Cooking time: 10 minutes
Temperature:
Grill pan or outdoor grill: medium-high heat
Skillet: medium heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 400
Fat per serving: 28g
Carbohydrates per serving: 10g
Protein per serving: 28g
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.
- Butter can be substituted with olive oil or coconut oil for a healthier version.
Variations:
- Add capers to the butter sauce for a tangy flavor.
- Use lime juice instead of lemon juice for a different citrus flavor.
- Top the fillets with sliced almonds for added crunch.
Tips and tricks:
- Make sure to pat the fillets dry before seasoning and dredging in flour to ensure a crispy skin.
- Use a non-stick grill pan or oil the grill grates to prevent sticking.
- Be careful not to overcook the fillets as they can become dry and tough.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
Reheat the fillets in a skillet over medium heat until heated through.
Presentation ideas:
Serve the fillets on a bed of rice or with roasted vegetables for a colorful presentation.
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
- Grilled zucchini
Troubleshooting advice:
- If the skin sticks to the grill pan or grill grates, gently loosen it with a spatula before flipping.
- If the butter sauce separates, whisk it vigorously to bring it back together.
Food safety advice:
- Make sure to cook the fillets to an internal temperature of 145°F to ensure they are fully cooked.
- Wash hands and surfaces thoroughly before and after handling raw fish.
Food history:
Meunière is a French term that means "miller's wife" and refers to a dish that is dredged in flour and sautéed in butter. The dish is traditionally made with sole, a delicate white fish that is popular in French cuisine.
Flavor profiles:
This dish has a light and buttery flavor with a hint of citrus from the lemon juice.
Serving suggestions:
Serve with a side salad for a light and refreshing meal.
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Region: French