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main-meals

Sole Meunière

Fresh, simple and delicious!

5 1
Sole Meunière | DonalSkehan.com, Fresh, simple and delicious!

main-meals

Sole Meunière

Fresh, simple and delicious!

Tuesday, September 27, 2016
US / METRIC

1 sole fillet, skin on

3 tbsp plain flour

50g butter

Juice of 1/2 lemon

A small bunch of asparagus, shaved into thin slices

125g ready to eat puy lentils

Sea salt and ground black pepper

2 tbsp olive oil

3 tbsp capers, drained and rinsed

A little flat-leaf parsley, finely chopped, to garnish (optional)

1 sole fillet, skin on

3 tbsp plain flour

4 tbsp butter

Juice of 1/2 lemon

A small bunch of asparagus, shaved into thin slices

125g ready to eat puy lentils

Sea salt and ground black pepper

2 tbsp olive oil

Tweezers

Frying pan

Fish slice

 

5 mins
Serves 1

Fish is often forgotten as the ultimate fast food. It is an incredibly quick cooking ingredient and I would normally wax lyrically about just how healthy it is, too. But not in this recipe. No, this recipe is all about the nutty golden brown butter that forms the sauce alongside the tang of lemon juice and the salty hit from the capers. It’s a bit of an all-in recipe and if you’re going to make it, serve it with some steamed veggies for a delicious dinner.

Remove any prominent bones from the fish fillets using tweezers. Season the flour with salt and pepper on a large plate and press the fillet into the mix to coat on either side. Shake off any excess and set aside on a clean plate.
Heat the oil in a frying pan, which is big enough to accommodate the fish fillet over a high heat. Add the fish fillet, skin-side down and asparagus and cook for 2 minutes and then turn over the fish add half the butter and a squeeze of lemon and cook for a further minute until golden and butter melts. Using a fish slice, remove the fillets from the pan and set aside on a warmed plate.
Place the pan back over a high heat and melt the butter until it is foaming, then add the lemon juice and continue to cook until the butter turns a nutty golden brown.
Pour the butter, lemon mix over the fish. Warm the lentil in the pan with the remaining pan sauce and serve straight away.
5 mins
Serves 1

Ingredients
US / METRIC

1 sole fillet, skin on

3 tbsp plain flour

50g butter

Juice of 1/2 lemon

A small bunch of asparagus, shaved into thin slices

125g ready to eat puy lentils

Sea salt and ground black pepper

2 tbsp olive oil

3 tbsp capers, drained and rinsed

A little flat-leaf parsley, finely chopped, to garnish (optional)

1 sole fillet, skin on

3 tbsp plain flour

4 tbsp butter

Juice of 1/2 lemon

A small bunch of asparagus, shaved into thin slices

125g ready to eat puy lentils

Sea salt and ground black pepper

2 tbsp olive oil

You'll Need

Tweezers

Frying pan

Fish slice

 

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