Simple French Fish Recipe In 15 Minutes (Yes, Really!)
Sole Meunière is a classic dish originating in France highlighting the delicate nature of fresh sole. This is a surprisingly simple seafood dinner, easy enough for weeknights, and still incredibly satisfying–you’ll feel like you’re dining at a French bistro from home! The light, flaky fish is coated in a luscious, nutty-browned butter sauce with a bright burst of lemon.
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 so many side dishes like roasted or mashed potatoes, roasted vegetables, and simple salads.
Ingredient Overview
Most of the ingredients you likely already have on hand, but I wanted to call out two things quickly:
- Sole fillets are typically sold with the skin removed. The fillets can be pretty small, which is why we recommend 2 per person (unless you can find 6oz sole fillets). Flounder, tilapia, or any other thin, mild-flavored fish can be cooked in the same way.
- If you can’t find or don’t have almond meal, you can finely grind almonds. This adds a light nutty flavor and helps to give the fish a golden brown color when pan-seared.
Seafood lovers: if you’re looking for more weeknight-friendly seafood recipes, try my flaky parmesan-crusted baked cod, oven-baked salmon with rice, or this crowd-favorite one-pan Mediterranean baked cod next.
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How To Make Sole Meunière
First, you’ll setup your dredging stations:
When dredging, I find it helpful to designate one hand for wet ingredients (the eggs) and the other for dry ingredients (the almond coating).
When pan-frying fish, be sure to let it go until it gets a nice golden brown. You don’t want to be constantly flipping it back-and-forth. Let it do it’s thing, then flip once.
The best part of sole meunière is that delicious browned butter sauce. Be sure to pour it all over the tender, flaky fish, then finish with lots of parsley or chives. Capers on top would be a delight! My mouth is watering.
Chef-Tested Tips 👩🏻🍳
- If using frozen fish, let it thaw completely in a fridge, then pat dry on all sides with paper towels. It won’t sear if there’s water.
- Use a non-stick skillet or a well-seasoned cast-iron skillet to prevent the fillets from sticking.
- For a richer sauce, swirl in a tablespoon of heavy cream or a splash of white wine into the browned butter sauce.
Make It A Complete Meal
Some of my favorite veggie side dishes include simple grilled asparagus, sautéed green beans, crispy garlic roasted potatoes, and creamy, red skin mashed potatoes. Any one of these — or even a quick arugula salad — tie the meal together. I always serve it with crusty bread and a generous squeeze of fresh lemon juice.
Side note: during recipe testing I paired these with fondant potatoes, another classic French recipe, and it was *chef’s kiss*!
Impressive, yet effortless, this easy seafood dinner is sure to impress! If this is your first time making this sole meunière recipe, I’d love to hear what you think! Be sure to leave feedback below.
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Sole Meunière (French Pan-Fried Sole in Butter Sauce)
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: Try flounder, catfish, or tilapia. Sole fillets are usually small, so plan on 2 per person, or about 6oz each if using larger fillets.
- Make-ahead: Not ideal, but you can season and dredge fillets up to 2 hours in ahead and refrigerate.
- Storage: Leftovers keep for up to 24 hours in an airtight container. Reheat gently in a skillet with a little butter.
- Freezing: Not recommended, as thin fillets become waterlogged.
Nutrition
Photography by: Jo Harding.
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