Sole meunière
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
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- 4 fillets sole or plaiceskin-on (about 140g/5oz each)
- 6 tbsp plain flour
- 3 tbsp light olive oilor sunflower oil
- 85g butterideally unsalted
- 1 lemonjuice only
- 2 tbsp small caper(optional)
Nutrition: per serving
- kcal501
- fat36g
- saturates14g
- carbs18g
- sugars0g
- fibre1g
- protein27g
- salt0.67glow
Method
step 1
Check the fish for small bones and pull any out with tweezers. In a large shallow bowl, season the flour with a little salt and black pepper. Toss the fish in the flour, coating well, and shake off any excess.
step 2
Heat the oil in a large frying pan. Add the fish and cook, skin-side down, for 2 mins. Use a fish slice or large spatula to turn, then cook the other side for 1-2 mins until golden.
step 3
Remove the fish to a warmed plate, then season. Wipe out the pan with kitchen paper. Return the pan to the heat, then add the butter. Heat until it melts and begins to turn a light brown, then mix in the lemon juice and capers, if using. Swirl in the pan for a few secs, return fish to the pan and spoon over any juices. Serve immediately.
