Sole Meuniere With Lemon Caper Sauce Recipe Video
Simple and elegant, you can use white wine instead of the milk to soak the sole for a more classic (and even less caloric) preparation if you would like
Summary
Preparation Time5 MinCooking Time7 Min
Ready In12 MinDifficulty LevelVery Easy
Health IndexHealthy++Servings6
Main IngredientFish
Ingredients
1 lb sole fillet
1 cup milk
1 cup flour
1 Tbs black pepper
1 tsp sea salt
2 Tbs butter
1 Tbs olive oil
1 lemon, juiced
1 Tbs capers
dried herbs (marjoram, thyme, oregano)
Directions
Soak fish in milk for 10 mins - 30 mins
heat butter in a cast iron pan
add shallot
dredge fish in seasoned flour
saute in hot butter and olive oil
add lemon juice, capers to pan
pour sauce over fish
heat butter in a cast iron pan
add shallot
dredge fish in seasoned flour
saute in hot butter and olive oil
add lemon juice, capers to pan
pour sauce over fish
Comments
Comments: 4 |
Add a Comment
Anonymous says :
Well done on getting this done with all the kids killing each other and the dog demanding to get in!
Love cooking, and love fish, so a good recipe is a godsend. Many thanks.
Posted on: 6 September 2009 - 2:09pm
shantihhh says :
Iknow, I am just so focused on healthy with flavour. I really am amazed at whay flavour is still there with so much less FAT.
I am just saddened looking around at our children who are obese and diabetic-----less is best always. What has happened to America? 50% of the people are overweight, why? Fast food, too much fat and we don't walk anywhere.
I think it was Chef John here today who said for "Lazy Americans".........why should we be Lazy Americans?
BTW Great Tandoori chicken recipe Chef John!
Posted on: 1 August 2007 - 3:41am
shantihhh says :
We love fried fish, but to make it healthy I use 21 tsp of seasoned flour on each fillet, and fry in 1 tsp olive oil each fillet. This is something I developed for Weight Watcher friendly eating-and it tastes fabulous but is local cal but BIG on flour.
Of course I use a non-stick pan (Circulon) and it works great. Another tip is to use a spray olive oil, non aerosole so you don't damage the non-stick surface of the pan.
Posted on: 31 July 2007 - 10:13pm
Lovetocookalot says :
Thanks for your comments! Keep in mind, this fish is only pan fried, not deep fat fried - also you can use only 1 Tbs of butter if
you prefer - olive oil is great for your heart and 1 Tbs of butter over 1 lb of fish is so little fat - for so much flavour!
I also love olive oil spray, as you mentioned the non aerosol kind is desirable.
Posted on: 1 August 2007 - 3:34am
