The sole meunière is a fish main course that I’ve always loved. I used to eat it often in restaurants; it wasn’t very common at home, but it’s truly delicious so I wanted to share the recipe here on my blog.
Sole meunière is very flavorful but it’s usually fried in butter and therefore doesn’t look ideal for a diet. I found a simple trick to bake it with very little butter and oil and without milk, so you’ll serve a plate that’ll make you lick your lips!
I used plaice simply because it’s cheaper than sole here in the Netherlands, and the boys at home cleaned the plate… let’s see how I made it!
Find some other good fish recipes here:
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Cooking time: 20 Minutes
- Portions: 4 People
- Cooking methods: Oven
- Cuisine: Healthy
- Seasonality: All seasons
Ingredients
- 2 lb sole fillets (or plaice)
- 2.5 oz flour (only 50 g (~1.8 oz, about 1/3 cup) will be used)
- 2 tsp extra virgin olive oil
- 2 tsp butter (or vegetable margarine)
- 2 tsp dried herbs (e.g. thyme or rosemary)
- 1 tsp garlic powder
- 1 lemon
- 1 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, thaw it completely and pat it very dry with kitchen paper.
Mix the flour with the garlic powder, 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 in the flour mix, shaking off the excess, and place them in the dish, trying not to overlap them too much. Drizzle two teaspoons of oil over the top 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 nice and golden as if it had been fried.
Serve the sole meunière hot with lemon wedges and chopped fresh parsley. Here it is close-up: crispy and inviting!
So it was enough to brush the base of the dish with very little butter to get the same flavor as if it were fried but with minimal fat: a great trick, right?
It was a big hit at home and even my son asks me to make it again. What are you waiting for?
Enjoy your meal!
by Giovanna Buono
