🐟 Sole Meunière
Sole meunière is a classic French fish dish: a whole sole or sole fillets are dusted in flour, pan-fried in butter until golden, then finished with browned butter, lemon juice and chopped parsley. The fish is delicate and moist, the coating lightly crisp, and the sauce nutty and bright. It is usually served simply with boiled potatoes or green vegetables.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 2 sole fillets (about 300 g)
- 20 g flour
- 30 g butter
- 1 lemon
- 2 tbsp chopped parsley
- Salt and white pepper
Method
- Pat the fish dry, season it and dust lightly with flour, shaking off the excess.
- Melt half the butter in a large pan over medium-high heat.
- Fry the fillets 2–3 minutes per side until golden and cooked through, then plate them.
- Add the remaining butter to the pan and cook until light brown and nutty.
- Stir in the juice of half the lemon and the parsley, spoon over the fish and serve with lemon wedges.
How to make it lighter
- Use half the butter and a non-stick pan — 1 tbsp butter ≈ 100 kcal.
- Shake off all excess flour so the coating stays thin.
- Serve with steamed vegetables or a green salad instead of buttered potatoes.
History
The name means 'in the style of the miller's wife', a nod to the flour coating. It is a long-standing classic of French cuisine, and Julia Child often described a sole meunière in Rouen as the meal that made her fall in love with French food.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →