Sole Meunière is a classic dish originating in France highlighting the delicate nature of fresh sole. This recipe is surprisingly simple, yet incredibly satisfying! The light, flaky fish is coated in a luscious, nutty-browned butter sauce with a bright, lemony kick. All the things I love most (lemon! seafood! browned butter!) all rolled up into one? Yes, please!
The name “Meunière” translates to “miller’s wife,” referencing the flour used to coat the fish. This simple technique creates a crispy, golden crust that complements the delicate sweetness of the sole. It pairs perfectly with many side dishes, including: roasted or mashed potatoes, grilled or roasted vegetables, and simple salads.
Check out all of our easy seafood recipes, including my easy Parmesan-Crusted Cod with Tartar Sauce, Oven Baked Salmon with Herbed Rice, and Tender, Flaky Mediterranean Baked Cod, all family-favorites!
What You’ll Need
- Sole fillets: Typically sold with the skin removed. These are often incredibly small, which is why we recommend 2 per person. However, if you find 6oz sole fillets (or you use a larger, thicker fish altogether), we still only recommend 6oz per person.
- Almond meal or finely ground almonds: Adds a light nutty flavor and helps to give the fish a golden brown color when pan-seared.
- All-purpose flour seasoned with lemon zest, Kosher salt, and black pepper
- Eggs: Used as a base before dredging the fish fillets in the almond-flour mixture.
- Neutral oil and unsalted butter: For pan frying the sole and to make that delicious lemon-butter sauce.
- Fresh parsley or chives: For garnish!
Ingredient Substitutions
If you can’t find sole fillets, flounder, tilapia, or any other thin, mild-flavored fish would work well as substitutes.
Almond flour and almond meal can be used interchangeably in this recipe.
To make gluten-free, simply use all gluten-free flours. And if you want to make this dairy-free, use your favorite plant-based or vegan butter.
For an extra briny taste, sprinkle with capers — I add them to almost all seafood dishes!
How To Make Sole Meunière
- Setup the dredging station: Combine almond meal, flour, lemon zest, Kosher salt, and black pepper in a bowl. Place 2 eggs in a shallow bowl, then whisk.
- Prep the fish: Pat sole (or other fish) fillets dry on all sides with paper towels, then coat on all sides with beaten eggs. Next, dredge each fillet in the flour, ensuring even coating. Gently shake off any excess.
- Pan-fry: Heat a couple tablespoons of neutral oil and butter in a nonstick skillet over medium-high heat. When hot, add the dredged fish and cook for 2 minutes on the first side, then carefully flip and cook 1-2 minutes more. The fish should be golden brown and flake easily when tested with a fork. Don’t overcrowd the pan; cook in batches if needed.
- Make the butter sauce: Transfer the fish to a platter, then squeeze fresh lemon over the pan and swirl into the remaining butter to create a sauce. Pour this over the fish, then top with fresh parsley or chives and a sprinkle of flaky sea salt! Serve with lemon wedges, if wanted.
FAQs
Yes! Flounder, tilapia, or any other thin, mild-flavored fish would work well as substitutes.
The flesh should be opaque and flake easily with a fork.
Sole Meuniere is best enjoyed fresh, but you can prepare the flour-dredged fillets ahead of time and refrigerate them until ready to cook. However, the sauce is best made just before serving.
Expert Tips
- Use high-quality, fresh sole fillets for the best results. If using frozen fish, be sure to let it thaw completely in a fridge, then pat dry on all sides with paper towels (or it’ll never sear — too much water!).
- Use a non-stick skillet or a well-seasoned cast-iron skillet to prevent the fillets from sticking.
- Don’t overcook the fish, as it can become dry, tough, and lose their delicate texture.
- For an extra touch of elegance, swirl in a tablespoon of heavy cream or a splash of white wine into the browned butter sauce.
- If the butter starts to brown too quickly, reduce the heat slightly.
Make-Ahead & Storage
While not ideal due to the delicate nature of the fish, you can prepare the sole fillets in advance by seasoning and dredging them in flour. Store them in the refrigerator for up to 2 hours before cooking. Leftovers are best enjoyed within 24 hours, stored in an airtight container in the refrigerator. Reheat gently in a pan over low heat with a pat of butter.
Freezing: Sole Meunière is not recommended for freezing due to the texture changes that can occur in the fish (it’s simply too thin and becomes water-logged).
How To Serve
Pair Sole Meunière with roasted or grilled asparagus, sautéed green beans, crispy roasted potatoes, or creamy, red skin mashed potatoes. Serve with lemon wedges — fresh lemon juice is delicious on everything!
For a complete meal, serve with a side salad and crusty bread to soak up the delicious lemon-butter sauce. One of our favorite salads is this easy No Cook Kale and Brussels Sprout Salad.
Impressive, yet effortless, this easy seafood dinner is sure to impress!
If you make this easy Sole Meunière recipe, please let us know by leaving a review and rating below!
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15-Minute Classic Sole Meunière Recipe
Equipment
Ingredients
- 4 (3oz) sole fillets, skin removed (or 2 (6oz) fillets, see note below)
- ⅔ cup almond meal or finely ground almonds
- 2 Tbsp all-purpose flour
- 2 tsp lemon zest, from half a large lemon, lemon used for sauce and/or for serving
- 1 tsp Kosher salt
- ¼ tsp freshly ground black pepper
- 2 large eggs
- 2 Tbsp neutral oil
- 2 Tbsp unsalted butter, divided
- 2 Tbsp Fresh parsley or chives, chopped, plus more for serving
- Flaky sea salt, for serving
Instructions
- Make the dredge. Combine ⅔ cup almond meal, 2 Tbsp flour, 2 tsp lemon zest, 1 tsp Kosher salt, and ¼ tsp black pepper in a mixing bowl, then whisk well. Place 2 eggs in a shallow bowl, then whisk.
- Dredge the fish. Pat fish filets dry on all sides with a paper towel, then place in the bowl with the egg and coat on all sides. Allow excess egg to drip off, then place in the almond mixture. Cover completely, then press firmly to make sure it’s evenly coated on all sides. Set aside, then repeat with remaining sole filet.
- Pan sear the sole. In a large nonstick skillet, heat 2 neutral oil and 1 Tbsp butter over medium-high heat. When the butter has melted, add 2 fish fillets to the pan and cook for 2 minutes per side, or until a light golden brown crust has formed. Using a fish spatula, carefully flip the fish over and cook an additional 1-2 minutes more. Transfer to a serving plate. Repeat with remaining fish fillets, adding the last tablespoon of butter.
- Finish the sauce, then serve! Squeeze the juice of half of a lemon into the remaining butter, then stir until well mixed. Taste, adjust seasoning, and then stir in 2 Tbsp chopped parsley or chives. Pour or spoon the sauce on top of the sole, then garnish with additional fresh parsley or chives and a pinch of flaky sea salt. Serve with lemon wedges on the side, if wanted.
Notes
- Substitutions for sole: flounder, catfish, or tilapia
- Sole fillets are often incredibly small, which is why we recommend 2 per person. However, if you find 6oz sole fillets (or you use a thicker, larger fish), we still only recommend 6oz per person.
- Make-ahead: While not ideal due to the delicate nature of the fish, you can prepare the sole fillets in advance by seasoning and dredging them in flour. Store them in the refrigerator for up to 2 hours before cooking.
- Leftovers are best enjoyed within 24 hours, stored in an airtight container in the refrigerator.
- Reheat gently in a pan over low heat with a pat of butter.
- Freezing: Sole Meunière is not recommended for freezing due to the texture changes that can occur in the fish (it’s simply too thin and becomes water-logged).
Nutrition
Photography by: Jo Harding.
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