The brown butter sauce is exquisite, and if you’ve never made it before, you’ll be surprised to see how simple it is to make. Sole is a mild fish with a delicate texture and flavor. So when you cook it, you definitely don’t want to overwhelm it with lots of spices and ingredients. That’s why I love this simple, delicious sole meunière recipe that uses just a little butter and lemon to enhance the fish’s naturally delicate flavor. It’s very tasty, easy to make, and you can keep it low-carb and gluten-free if you use almond flour.
Ingredients
You’ll only need a few simple ingredients to make this pan-fried sole recipe. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need: Sole fillets: I use skinless fillets. I normally buy them frozen and defrost them overnight in the fridge. You can definitely buy them fresh if you’d like. To season: I use kosher salt, black pepper, and garlic powder. The garlic powder is a departure from tradition, for sure, but I like the flavor it adds. Flour: Just a dusting of flour is all it takes. Or you can use blanched almond flour instead and keep this recipe low-carb and gluten-free. Clarified butter: Also known as ghee. It’s the best option for pan-frying the fish. It tastes buttery but it doesn’t burn as easily as butter, since the milk solids have been removed. For the brown butter sauce: Butter and a little bit of freshly squeezed lemon juice. Parsley: Adds color to the finished dish but it also enhances its flavor, so I wouldn’t skip it.
Instructions
Making sole meunière is surprisingly easy, considering it’s a restaurant-level dish. Scroll down to the recipe card for detailed instructions. Here are the basic steps:
You start by seasoning the fish with salt, pepper, and garlic powder.Next, dust both sides of each fillet with flour. Shake the excess off - you want the fish very thinly coated, so you don’t want any excess flour.Cook the fish in clarified butter until golden and cooked through, about 2 minutes per side. Start with medium-high heat, but if your pan starts overheating, you should lower it to medium after flipping the fish.Keep the cooked fish in a warm oven while you prepare a simple sauce of brown butter and lemon.Pour the sauce over the fish, garnish it with parsley, and serve.
Expert tips
Here are a few tips for making this recipe a success:
The most important thing is to avoid overcooking the fish, or it will turn out dry. I find that 2 minutes per side over medium-high heat is perfect. If I lower the heat to medium, I cook it for 3 minutes on the second side.If using almond flour, you’ll find that it doesn’t adhere to the fish as well as all-purpose flour. It’s still very tasty - and to me, it’s worth it. But you should be aware of this issue.Sole is a delicate fish that falls apart easily, especially if it’s been frozen and thawed. Make sure you flip it very carefully, and if it does fall apart, don’t despair - it will still taste exquisite.Make sure you use a nonstick skillet to minimize the risk of sticking. This is especially true when using almond flour, which does tend to stick more than wheat flour does.
Frequently asked questions
Variations
I love this recipe as is and almost always make it as written. But in case you’d like to vary the basic recipe, here are a few ideas for you:
If you can’t procure sole, you can use flounder instead. In fact, in the photos and video here I used flounder.For the first stage of cooking the fish, you can use olive oil instead of ghee. However, I recommend using ghee for its wonderfully nutty flavor.Dried parsley can be used instead of fresh parsley, with somewhat inferior but acceptable results.
Serving suggestions
I often serve this dish with a side of roasted asparagus. It’s also excellent with roasted brussels sprouts. For an especially easy - and colorful - meal, I serve it with this 10-minute tomato salad. But truly, you can serve this dish with any side you like. It’s a truly versatile dish that goes well with almost anything.
Storing leftovers
Leftovers keep okay in the fridge, in a sealed container, for up to 3 days. But they are not as good as when freshly made. Reheat the leftovers very gently, covered, in the microwave on 50% power. I don’t recommend freezing the leftovers.
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