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Sole Meunière

French food gets a bad rap for being difficult to make. Sole Meunière proves this theory wrong as it's ridiculously simple to prepare and yet it's decadently rich and flavorful.

Course Entree
Cuisine Best, French
Level Intermediate
Main Ingredient Fish
Diet Low Sugar, Low-Carb, Pescatarian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 serving


  • 310 grams sole fillet (flounder or sand dabs also work well)
  • all-purpose flour (for dusting)
  • 3 tablespoons cultured unsalted butter
  • 1/2 small shallot (minced about 1 tablespoon)
  • 2 tablespoons dry white wine (such as sauvignon blanc)
  • 1 tablespoon lemon juice
  • 1/2 teaspoon lemon zest
  • flat-leaf parsley (for garnish)


  1. Pat the fish dry with paper towels. Generously salt and pepper both sides of the fillet and then lightly dust all surfaces of the fish with flour.
  2. Add 2 tablespoons of the butter to a frying pan and heat over medium heat until the pan is hot and the butter has melted. Add the sole and fry on one side until cooked about half way through (the cooked part will appear opaque if you look at the side of the fillet). Carefully flip using 2 spatulas and fry until cooked through.
  3. To make the Meunière sauce, transfer the fish to a plate, then add the shallots to the butter. Fry until the shallots are tender and starting to brown.
  4. Add the white wine and boil until most of the liquid is gone. Finish the sauce by whisking in the lemon juice and zest along with the last tablespoon of butter. Pour the Meunière sauce over the fish. Garnish with parsley and serve immediately.