Fillets of sole meunière


Fillets of sole meunière
Sole "meunière" gets its name no doubt from the flour used to coat the fish ("meunière" is French for miller's wife). It is a classic of French bistro cuisine, rich with butter, basically simple, but easy to do badly.

Here are all the tips you need to succeed, using fillets rather than fish on the bone.
202 K 4/5 (57 reviews)
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Last modified on: November 10th 2014
For 4 people, you will need:

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Times for this recipe
Preparation: 15 min.
Cooking: 9 min.
All in all: 25 min.
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Step by step recipe


Stage 1 - 5 min.
Fillets of sole meunière
Allow 1 or 2 sole fillets per person, depending on size.

Clean the fillets and carefully remove any remaining bones.

Stage 2 - 3 min.
Fillets of sole meunière
Salt and pepper the fish on both sides, then dip in the flour, coating both sides equally.

Gently shake each fillet to remove any excess flour.

Heat the plates.

Stage 3 - 2 min.
Fillets of sole meunière
Melt 50 g clarified butter in a large frying pan over medium heat. When good and hot, add the sole fillets.

Stage 4 - 2 min.
Fillets of sole meunière
Cook for 2 minutes on each side.

Stage 5 - 2 min.
Fillets of sole meunière
Once nicely browned, transfer the cooked fillets onto a hot plate and cover with aluminium foil to keep them hot.

Stage 6 - 3 min.
Fillets of sole meunière
Clean the frying pan. It is important to remove any grains of flour which might otherwise burn and spoil the flavour of the sauce.

Put the pan back onto medium heat and melt 50 g clarified butter.

Stage 7 - 2 min.
Fillets of sole meunière
When the butter is hot, add salt and pepper, then add 2 tablespoons lemon juice. Be careful as this will spit a lot at first.

Leave to cook for 1 minute, stirring with a wooden spatula.

Stage 8 - 5 min.
Fillets of sole meunière
Arrange any vegetable accompaniment on the plates, place a sole fillet on top, sprinkle with chopped parsley and pour the butter sauce over.

Serve immediately.
Remarks
Sole meunière is traditionally served with steamed potatoes, but rice or vegetables will go well with it, too.

If you do not have clarified butter, just use normal butter, but be careful not to let it burn.
Keeping: Should be eaten immediately after cooking.
Source: Home made.
Nutritional information
Proteins (gr)Carbohydrates (gr)Fats (gr)Energy value (in k-calories)Energy value (in k-joules)
Whole recipe70 RDI=30 %40 RDI=4 %210 RDI=30 %2,340 RDI=120 %9,800 RDI: 120 %
Per 100 g10 RDI=5 %6 RDI=1 %40 RDI=6 %410 RDI=20 %1,700 RDI: 20 %
Per person20 RDI=7 %9 RDI=1 %50 RDI=8 %590 RDI=30 %2,450 RDI: 30 %
The % figures are calculated in relation to the Recommended Dietary Intake , or RDI of 2,000 k-calories (or 8,400 k-joules) per day for a woman Change to a man
Possible allergens in this recipe: Fish, Gluten, milk
How much will it cost?
  • For 4 people : $29.25
  • Per person : $7.35

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Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
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