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Sole meunière

This popular French classic coats the fish in seasoned flour which lightly protects the fish without overpowering its flavour

  • Prep: 5 mins
    Cook: 7 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 501
  • Carbohydrates 18
  • Saturated Fat 14
  • Sugar 0
  • Protein 27
  • Fat 36
  • Fibre 1
  • Salt 0.67

Nutrition per serving

  • Calories 501
  • Carbohydrates 18
  • Saturated Fat 14
  • Sugar 0
  • Protein 27
  • Fat 36
  • Fibre 1
  • Salt 0.67

Ingredients

  • 4 fillets sole or plaice, skin-on (about 140g/5oz each)
  • 6 tbsp plain flour
  • 3 tbsp light olive oil or sunflower oil
  • 85g butter, ideally unsalted
  • 1 lemon, juice only
  • 2 tbsp small capers (optional)

Method

  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.

  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.

  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.

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