Sole Meuniere Recipe

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Sole Meuniere
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Ingredients
9
Count
Nutrition
523
Calories
Total time
14
Minutes
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Ingredients:

Directions:

  1. How to clarify butter: Melt the butter slowly. Let it sit for a bit to separate. Skim off the foam that rises to the top, and gently pour the butter off of the milk solids, which have settled to the bottom. A stick (8 tablespoons) of butter will produce about 6 tablespoons of clarified butter.
  2. Arrange the fillets in a shallow dish and pour the milk over them. Let soak for at least 5 minute and up to 20 minute Set up your work area so that you can move quickly: position your serving plates or platter, the milk soaking pan, a pile of paper towels, and the seasoned flour on a plate. Have the melted butter in a small, heavy-based saucepan, and the lemon juice and parsley ready for action.
  3. In one or two large frying pans, heat the clarified butter over medium-high heat until very hot but not quite smoking. Lift a fillet from the milk, blot it on the paper towels, dip it into the flour, and shake off the excess. Carefully lay the fish in the hot fat. Repeat with the other fillets, but don't overcrowd the pan or you'll have trouble flipping. Adjust the temperature to keep the fat sizzling briskly but not burning. Cook the fish until golden on one side, about 2 minute With a slotted spatula, a large spoon, and great care, gently flip the fish.
  4. When the second side of the fish is golden brown and the flesh is tender when poked with a sharp knife in the thickest part, use the slotted spatula to remove the sole, set it on paper towels to drain briefly, and arrange on the warm platter or plates.
  5. When all the fillets are cooked, heat the melted whole butter carefully over medium-high heat, swirling the pan occasionally, until the butter is fragrant and the milk solids turn nutty brown; remove the pan from the heat so the butter doesn't keep cooking, but keep it hot.
  6. Working fast, pour 1 Tbs. of the lemon juice evenly over each fish and sprinkle on the parsley. Pour about 1-1/2 Tbs. of the hot browned butter on each fish - if all has gone well, you'll see and hear a delicious sizzle. (If there's no sizzle, it will still taste great.) Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 523.02 Kcal (2190 kJ)
Calories from fat 421.28 Kcal
% Daily Value*
Total Fat 46.81g 72%
Cholesterol 122.73mg 41%
Sodium 322.12mg 13%
Potassium 165.95mg 4%
Total Carbs 22.26g 7%
Sugars 3.56g 14%
Dietary Fiber 0.85g 3%
Protein 4.52g 9%
Vitamin C 11mg 18%
Vitamin A 0.2mg 7%
Iron 0.5mg 3%
Calcium 90.3mg 9%
Amount Per 100 g
Calories 336.33 Kcal (1408 kJ)
Calories from fat 270.91 Kcal
% Daily Value*
Total Fat 30.1g 72%
Cholesterol 78.92mg 41%
Sodium 207.14mg 13%
Potassium 106.72mg 4%
Total Carbs 14.32g 7%
Sugars 2.29g 14%
Dietary Fiber 0.55g 3%
Protein 2.91g 9%
Vitamin C 7.1mg 18%
Vitamin A 0.1mg 7%
Iron 0.3mg 3%
Calcium 58.1mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.2
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free

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