What else can I make with these ingredients?
This recipe may contain allergensBarbunya Pilaki
Easy 1 hr 55 min~250 kcal 8/10
🐟
Sole Meuniere
Sole fillets get a light flour coat, quick pan sear, and lemon-butter caper sauce.
Easy⏱️ 22 min📖 1 min readServes 4~410 kcal🇫🇷 French🌍 Full translation
10 min prep 12 min cook
- #High Protein
- #Under 30 min
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 22 min- Prep10 min
- Cooking12 min
Ingredients
4 servings
Quick:
For the fish
- 600 gr sole fillet
For the coating
- 0.5 su bardağı(~100 ml) flour
- 1 çay kaşığı(~5 ml) salt
- 0.5 çay kaşığı(~2.5 ml) black pepper
For cooking
- 3 yemek kaşığı(~45 ml) olive oil
For the sauce
- 80 gr butter
- 2 yemek kaşığı(~30 ml) lemon juice
- 2 yemek kaşığı(~30 ml) Kapari
For serving
- 0.3 demet parsley
What else can I make with these ingredients?
Instructions
- 1
Check the fish fillets for bones and pat them dry with paper towels.
- 2
Mix the flour, salt, and black pepper, then coat the fish lightly and shake off the excess.
- 3
Heat the olive oil in a pan and cook the fish skin-side down for 2 minutes.
2 min02:00 - 4
Turn the fish and cook the other side for 1.5 minutes.
1 min01:30 - 5
Transfer the fish to a plate, wipe the pan, and heat the butter for 2 minutes until light brown.
2 min02:00 - 6
Add the lemon juice and capers, then swirl the sauce for 30 seconds.
30 sec00:30 - 7
Return the fish to the sauce and serve immediately with parsley.
💡 Tip: A very light coating of flour keeps the sauce bright and delicate.
🍽️ Serving suggestion: Serve with steamed potatoes and parsley green beans.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Iron
- Vitamin C
- Folate
Nutrition (per serving)
~410
kcal calories
31
g protein
16
g carbs
26
g fat
Protein 29%Carbs 15%Fat 56%
GI 50 · Low GIGL 8 · Low GL
Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.
This recipe may contain allergens
- Seafood
- Gluten
- Milk
Allergens are derived automatically from the ingredient list, covering the main groups of the EU-14 food allergen standard (gluten, milk, eggs, peanuts, tree nuts, soy, seafood, sesame, celery, mustard). Cross-contamination (shared kitchen equipment, shared surfaces) isn't tracked, if you have a serious allergy, review the full ingredient list yourself and ask about preparation.
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FAQ
How many servings does Sole Meuniere make?
This recipe serves 4.How long does Sole Meuniere take?
Prep 10 minutes, cooking 12 minutes; 22 minutes in total.Is Sole Meuniere difficult?
This recipe is rated easy.How many calories does Sole Meuniere have?
Approximately 410 kcal per serving. Protein: 31g, carbs: 16g, fat: 26g.Which allergens does Sole Meuniere contain?
This recipe contains Seafood, Gluten, Milk. Check it against your dietary needs.Which cuisine does Sole Meuniere belong to?
This recipe belongs to French cuisine.How many ingredients does Sole Meuniere need?
This recipe needs 9 ingredients.
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