Sole Meunière

Sole Meunière is a classic French dish featuring tender sole fish, beautifully pan-fried in butter, and served with a squeeze of fresh lemon. This high-protein lunch option is both simple and elegant, making it perfect for a light yet satisfying meal.

Ingredients

• Sole fillets - 300 grams
• All-purpose flour - 50 grams
• Unsalted butter - 60 grams
• Fresh lemon - 1, juiced
• Parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Pat the sole fillets dry with paper towels and season both sides with salt and black pepper.
2. Dredge the seasoned fillets in all-purpose flour, shaking off any excess.
3. In a large skillet, melt 30 grams of butter over medium heat until it is foamy.
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.
5. Remove the fillets from the skillet and place them on a warm plate.
6. In the same skillet, add the remaining 30 grams of butter and allow it to brown slightly, stirring to prevent burning.
7. Once the butter is browned, remove the skillet from heat and add the lemon juice and chopped parsley, stirring to combine.
8. Pour the browned butter sauce over the cooked sole fillets and serve immediately.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 15 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle maintenance and growth.
• Rich in omega-3 fatty acids, promoting heart health.

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