The sole meunière is a fish main course that I’ve always loved. I often ate it at restaurants; we didn’t make it much at home, but it’s really delicious so I wanted to share the recipe here on my blog.
Sole meunière is very flavorful but it’s usually fried in butter, so it doesn’t seem ideal for a diet. I found a way to cook it with a simple trick: with very little butter and oil and no milk you’ll bring to the table a dish you’ll lick your lips over!
I used plaice simply because it’s cheaper than sole here in the Netherlands, and the boys at home cleared the plate… let’s see how I made it!
Some other good fish recipes can be found here:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 4 People
- Cooking methods: Oven
- Cuisine: Healthy
- Seasonality: All seasons
Ingredients
- 2 lbs sole fillets (or plaice)
- 9 tbsp all-purpose flour (you will only use about 50 g (~6.5 tbsp) of this flour; 9 tbsp ≈ 70 g total)
- 2 tsp extra virgin olive oil
- 2 tsp butter (or vegetable margarine (10 g ≈ 2 tsp))
- 2 tsp dried herbs (such as thyme or rosemary)
- 1 tsp garlic powder
- 1 lemon
- 1 small bunch parsley
- to taste salt and pepper
- Points per serving = 6 WW points
Preparation
As mentioned, I used frozen plaice. If you use frozen fish, let it thaw completely and pat it very dry with paper towels.
Mix the flour with the garlic powder, the dried herbs and a little salt on a plate. Melt the butter or margarine in the microwave for a few seconds. Brush a large baking dish with the melted butter.
Dredge the fish fillets one by one, shaking off the excess flour, and place them in the baking dish trying not to overlap them too much. Drizzle two teaspoons of oil over the fillets and add salt and pepper to taste.
Bake at 392°F for 15 minutes and then turn on the broiler for another 5 minutes: this final step will make the edges of the sole nicely golden as if it had been fried.
Serve the sole meunière piping hot with lemon wedges and chopped fresh parsley. Here it is in a close-up photo: crisp and inviting!
So it was enough to brush the bottom of the dish with just a little butter to get the same flavor as if it were fried but with minimal fat: a great trick, right?
Everyone at home loved it and even my son asks me to make it again. What are you waiting for?
Enjoy your meal!
by Giovanna Buono
