Lighter sole meunière

A lighter take on sole meunière: fish lightly floured and pan-fried in olive oil rather than drowned in butter, brightened with lemon and parsley. Fine, delicate and briny, ready in 15 minutes.

Preparation: 10 min  |  Cooking: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 391 kcal · 45 g protein · 8 g carbohydrate · 18 g fat

Ingredients

• 2 Dover soles
• 2 tbsp plain flour
• 2 tbsp olive oil
• 1 lemon
• 1 bunch of parsley
• salt, pepper

Method

1. Lightly flour the soles.
2. Pan-fry in olive oil for 3 to 4 minutes on each side.
3. Deglaze with lemon juice.
4. Scatter with parsley and serve immediately.

Nutritional benefits

Sole is a lean fish, very high in protein and low in fat, good for cholesterol and ideal for weight loss. Pan-frying it in olive oil rather than in plenty of melted butter keeps the dish delicate while making it much lighter. Delicate and briny, serve with steamed vegetables.

Variations and substitutions

• Use lemon sole or plaice.
• Add flaked almonds.
• Add capers.
• Serve with steamed potatoes.

Storing and preparing ahead

Eat straight away; pan-fried fish does not reheat well.

💡 Good to know

A very light dusting of flour (shaking off the excess) is enough to brown the fish without weighing it down: there is no need to coat it in breadcrumbs.

Read also

Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · healthy & balanced recipes.

The foods in this recipe: Dover soles · plain flour · olive oil · lemon · parsley.

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