Sole Meuniere
Illustration generated by AI. The recipe is hand-curated and checked by MealPrep's allergen, diet and nutrition rules.
French · 20 min · Fish · pescatarian, keto, low-carb, high-protein
376 cal
34g protein
6g carbs
24g fat
per serving · estimated
Ingredients
- 4 (5 oz each) sole fillets
- 1/4 cup all-purpose flour
- 2 1/2 tbsp unsalted butter
- 1 lemon
- 3 tbsp chopped fresh parsley
- 1/2 tbsp vegetable oil
- 1/4 tsp fine sea salt
- 1/4 tsp black pepper
Method (tap to check — screen stays awake)
- Season the sole and dredge lightly in flour, shaking off the excess.
- Heat the oil with 1 tablespoon butter in a large skillet over medium-high heat.
- Cook the fillets for about 2 minutes per side until golden, then transfer to warm plates.
- Wipe the pan, add the remaining butter, and cook until it turns nutty brown.
- Off the heat stir in lemon juice and parsley, then spoon the brown butter sauce over the fish.
Nutrition figures are estimates. Verify allergens on every ingredient label before cooking.
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