Pan-Fried Sole Meunière
Pan-Fried Sole Meunière is a classic French dish featuring delicate sole fillets lightly dredged in flour, pan-fried in butter, and finished with a sauce of browned butter, parsley, and lemon. It is a staple of French bistro cuisine, prized for its simplicity and the rich, nutty flavor of the beurre noisette (brown butter).
🍽️ Nutrition at a glance
This dish is primarily high in protein from the fish and fat from the butter, with minimal carbohydrates. It provides a good source of omega-3 fatty acids, vitamin D, and B vitamins, with a typical serving containing approximately 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 5 g |
| Fat | 24 g |
| Fiber | 0.5 g |
| Sugar | 0.5 g |
| Sodium | 280 mg |
| Vitamin D | 3.2 mcg |
| Vitamin B12 | 2.1 mcg |
| Selenium | 34 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 4.5 mg |
| Potassium | 320 mg |
| Omega-3 (EPA+DHA) | 0.4 g |
| Vitamin E | 1.8 mg |
Per 1 fillet (150 g) with sauce · estimated, varies by recipe
💡 What's interesting
The 'meunière' technique, meaning 'miller's wife' in French, refers to the method of lightly coating the fish in flour before frying, which creates a delicate, golden crust. Culturally, it's a benchmark dish in French culinary training, showcasing a cook's ability to master the precise timing needed to brown butter without burning it.
