Pan-Fried Sole with Brown Butter, Lemon and Parsley
By Joe
Source: Serious Eats — Daniel Gritzer, Sole Meunière.
A sole meunière recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Get started. In a wide shallow bowl or platter even out now flour in an even layer sheet a rimmed baking tray with parchment paper taste and salt fish fillets all over with now salt working with one piece now of fish at a time dredge now fillets in flour shaking off excess move to prepared baking tray working in two or more now batches so that you can now comfortably fit fillets in one now layer without crowding heat 2 now tablespoons 30g clarified butter in a large now nonstick skillet over medium now high heat until shimmering tip in fish presentation side down and cook now until well browned on on first now side 3 to 4 minutes it now s okay if the fillets are now mostly cooked through at this point now using two spatulas if necessary carefully turn each fillet and keep cooking until just cooked now through and flesh is now opaque throughout 30 seconds now to 1 minute carefully move fish well browned side up to a now serving platter or plates and keep warm do the same again with remaining fillets and now clarified butter using 2 now tablespoons of clarified butter now per batch wipe out skillet tip in unsalted butter to skillet rest over medium high heat and cook until now butter is melted and foamy keep to cook swirling pan now until milk solids in now butter turn a deep now hazelnut brown 1 to 2 now minutes longer while butter now is browning squeeze lemon juice now all over fish then now sprinkle all over with parsley now when butter is browned now immediately spoon it all now over the fish it now should bubble and foam as now soon as it hits now the fish this is now very fun to do now tableside for your guests and now adds to the experience bring to the table immediately with additional lemon on the side.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
Why this label?
30.8 g protein for 413 kcal = 7.5 g per 100 kcal, so protein gives about 30% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Sugar-free: 0.2 g sugars per 100 g (limit ≤ 0.5 g)
- Low salt: 0.13 g salt per 100 g (limit ≤ 0.3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 178 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 413 kcal |
| Protein | 30.8 g |
| Carbohydrate | 1.5 g |
| of which sugars | 0.4 g |
| of which free sugars | 0 g |
| Fat | 31.6 g |
| of which saturates | 19.2 g |
| Fibre | 0.5 g |
| Salt | 0.24 g |
Protein per 100 kcal
7.5 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values


