FR Cuisine

Sole Meunière Light

Classic French sole Meunière — delicate flatfish dusted in flour, pan-fried in a light brown butter with lemon and parsley. 38g protein, ready in 15 minutes.

📅November 1, 2025
5mPrep
10mCook
2Servings
⭐ 4.8Rating
Sole Meunière Light🥐

Nutrition Facts (per serving)

Protein 49%Fat 41%Carbs 10%
300kcalCalories
38gProtein
14gFat
8gCarbs
0gFiber

Ingredients

  • 14.1 ozsole fillets
  • 25 gplain flour
  • 20 gunsalted butter
  • 2 tspolive oil
  • 2 tbsplemon juice
  • 15 gflat-leaf parsley, chopped
  • 1 to tastesalt and white pepper

Instructions

  1. Season sole; dust lightly with flour, shaking off excess.
  2. Heat butter and oil in pan over medium-high until foaming.
  3. Fry fillets 2 min per side until golden and just cooked through.
  4. Remove fish; add lemon juice to pan and swirl.
  5. Pour pan juices over fish; scatter parsley. Serve immediately.

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#fr#high-protein#fish#quick
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