Dinner · 20 min · french

Sole Meunière

If you like sole fillets, you’ll love this French dinner — 20 minutes from craving to table. The macros do the talking: 34g protein, 10g carbs, and 22g fat in every 380-calorie serving. Leftovers keep well, so it doubles as next-day lunch without any extra work.

✓ USDA-verified nutrition data

Ingredients

• 1.5 lb Sole fillets
• 1/3 cup Flour
• 6 tbsp Butter
• 2 Lemon
• 1/4 cup Parsley
• 1 tbsp Capers

Steps

1. Pat the sole fillets completely dry — dry fish browns; wet fish sticks.
2. Season and dredge lightly in flour, shaking off every bit of excess.
3. Melt 3 tablespoons of butter in a large skillet over medium-high until it foams.
4. Lay in the fillets and cook just 2 minutes per side — sole is delicate and overcooks in a blink.
5. Transfer to warm plates.
6. Add the remaining butter to the pan and cook, swirling, until it turns amber and smells nutty, about 2 minutes.
7. Off the heat, add the lemon juice and capers — it will sizzle dramatically.
8. Spoon the brown butter over the fish and shower with parsley.

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