Sole Meunière

Sole Meunière is a delightful American seafood dish featuring lightly pan-fried sole fillets, enhanced by a nutty brown butter sauce and fresh herbs. This healthy rendition emphasizes fresh ingredients and balanced flavors for a satisfying meal.

Ingredients

• Sole fillets - 300 grams
• All-purpose flour - 50 grams
• Unsalted butter - 50 grams
• Fresh lemon juice - 2 tablespoons
• Fresh parsley, chopped - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon

Steps

1. Pat the sole fillets dry with paper towels and season both sides with salt and black pepper.
2. Dredge each fillet lightly in all-purpose flour, shaking off any excess.
3. In a large skillet, heat the olive oil over medium heat until shimmering.
4. Add the sole fillets to the skillet and cook for about 3-4 minutes on each side, or until golden brown and cooked through. Remove the fillets and set them aside on a plate.
5. In the same skillet, reduce the heat to low and add the butter. Allow it to melt and turn golden brown, stirring occasionally, for about 2-3 minutes.
6. Remove the skillet from heat and stir in the lemon juice and chopped parsley.
7. Serve the sole fillets topped with the brown butter sauce and additional parsley, if desired.

Nutrition

• Calories: 320
• Protein: 26 g
• Carbs: 20 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 7 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids that support heart health.
• A good source of lean protein, promoting muscle health and satiety.

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