Sole Meuniere
Sole Meuniere showcases delicate sole fillets lightly floured and pan-cooked in butter, brightened with fresh lemon and finished with parsley. The fish is tender with a nutty, lemon-butter sauce that’s both vibrant and rich. Ideal for a quick weeknight dinner or an elegant, fuss-free meal to impress.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sole Meuniere, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 46 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 23
- Heart Health
- 64
- Metabolic
- 20
- Digestive
- 20
- Inflammatory
- 33
- Performance
- 31
- General Wellness
- 1
In a shallow bowl, whisk together the flour, 1 ½ teaspoons salt, and pepper.
- 2
Pat the sole filets dry with paper towels and dredge them in the flour mixture, shaking off any excess.
- 3
Melt the butter in a large skillet over medium heat. Add the filets to the hot butter and cook for 1 minute. Add the lemon juice and lemon zest and continue cooking until well browned on the first side, 2 to 3 more minutes. Carefully turn the fillets using 2 spatulas and cook until the fish flakes easily with a fork, 1 to 2 minutes longer, spooning the lemon-butter mixture over the fish as it cooks.
- 4
Remove the fish from the pan and stir the parsley into the butter sauce. Season with the remaining salt to taste. Stir and whisk together, then ladle the butter sauce over the fish fillets. Serve immediately with lemon wedges.
- Calories 519.11 kcal High 26%
- Protein 25.19 g Good Source 50%
- Carbohydrate 27.31 g 10%
- Total Fat 33.25 g High 43%
- Saturated Fat 16.81 g High 84%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 131.92 mg High 44%
- Sodium 389.12 mg Moderate 17%
- Dietary Fiber 1.95 g Low Source 7%
- Total Sugars 0.22 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 12.91 mg Low Source 1%
- Iron 2.73 mg Moderate 15%
- Potassium 288.26 mg Low Source 6%
- Vitamin A 40.12 mcg Low Source 4%
- Vitamin C 6.17 mg Low Source 7%
- Vitamin D 3.96 mcg Moderate 20%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Sole Meuniere is made with 8 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Butter, and Dried Parsley. Each serving provides about 519.11 kcal, and is a good source of protein.
Recipe Questions
- What is Sole Meuniere made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Butter, Dried Parsley, Flounder. The full list of 8 is above.
- How long does it take to make Sole Meuniere?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 519.11 kcal. The full nutrition breakdown is above.
- Is Sole Meuniere easy to make?
- This recipe is rated easy, with 8 ingredients and 4 steps.
- Is Sole Meuniere healthy?
- Sole Meuniere has an easyChef Pro health score of 37/100. Per serving, it provides 519.11 calories and 25.19 g of protein, or 50% of the Daily Value. Worth noting per serving: sodium at 389.12 mg (17% of the Daily Value) and saturated fat at 16.81 g (84% of the Daily Value). It contains Citrus, Fish, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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