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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

CuisineFrenchCourseMain Dish

TasteSavourFeelJuicy

MethodFryingSpecialityPart of Menu

Main IngredientFishInterest GroupHealthy

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

Editors Review

Playing around with classic dishes is only good when you know your way around the kitchen. In this sole meuniere with lemon caper sauce Maria has done an excellent job adding her little twist to the original recipe. Take a look at the video to see how good a job she has done.

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