Dad’s Brown Butter Sole

It sounds fancy but its actually a very simple dish with humble roots
It sounds fancy but its actually a very simple dish with humble roots and a subtle flavour

Sooo, here’s the thing. Dad’s Brown Butter Sole is actually a version of Sole Meunière. Okay, okay…. what’s a Meunière you’re asking…. sounds fancy! Wikipedia tells me the word is French for miller’s wife and to cook something à la meunière is actually a very simple process. You just dredge it first in flour and then cook it in an extremely easy to make sauce: brown butter, chopped parsley and lemon. We enhance the traditional recipe first by seasoning the Sole with salt and by adding garlic powder to the extra salt and cracked pepper in the flour in which we dredge the fish. Even though I am a Canadian francophone by heritage, I just thought Brown Butter Sole is easier to pronounce and even more important… to remember.

So, trust me this is super easy to make and Sole is a great fish to add to your repertoire. The flour and butter in this dish combine to make a beautiful brown crust and the parsley and lemon produce a subtle, not too fishy flavour. A ‘white fish’ that swims on the ocean bottom, sole is nutritionally similar to flounder which it also closely resembles. Both also have milder flavours so they don’t suffer from ‘that fishy taste’ that turns some people off. For my purposes as a home cook, they are one and the same same and so are largely interchangeable. So, either sole or flounder are great fish additions as you strive toward the recommended 8 ounces a week suggested to help fight heart disease.

Sole/flounder are both known as low density high energy food sources. They are low in calories and offer more energy per 100 grams than other heavier foods. It’s easier to feel full by eating less of these foods and they are also low in saturated fats so they are useful choices for people interested in controlling weight. They are also high in protein. In fact a serving of either provides half the recommended protein needed by men and women per day. And, because they contain all the essential amino acids require, they’re a high quality source of protein.

Both fish are also good sources of B vitamins, essential for turning food into energy. They also are great sources of magnesium which helps produce energy, make protein, and aid in blood sugar and blood pressure maintenance. The phosphorus is them is helpful for keeping bones and teeth strong.

Once you’ve got everything assembled for this recipe, it comes together very quickly so make sure all your sides are ready to serve as you begin. In these photos you’ll see I served the fish with some simple steamed broccoli and something I’m really fond of, cauliflower cashew mash which is a great mashed potato alternative.

Sole or flounder, flour, butter, lemons and salt and pepper are all you need to make this terrific dish
INGREDIENTS
1/2 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 tsp garlic powder
4 fresh sole fillets, approx. 4 ounces each
6 tbsp unsalted butter
1 tsp grated lemon zest
6 tbsp freshly squeezed lemon juice (2 or 3 lemons)
1 tbsp minced fresh parsley
Prepare the flour in a large bowl and on a shallow plate
Preheat the oven to 200 degrees F.
Combine the flour, 2 tsp garlic powder, salt, and 1 tsp pepper on a large shallow plate or in a large bowl
I've fallen back on a critical Veteran Tool, my old citrus juicer. I use it almost every time I need lemon or lime juice in a recipe.
I used to be able to cut the top off a lemon and just squeeze to juice it. But, as I’ve gotten older, I’ve fallen back on a critical Veteran Tool, my old citrus juicer. I had it for decades before I started needing it. I use it almost every time I need lemon or lime juice in a recipe.
Pat the sole fillets dry with paper towels and sprinkle one side with salt
Pat the sole fillets dry with paper towels and sprinkle one side with salt
Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter
Heat 3 tbsp of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes.
While the second side cooks, add 1/2 tsp of lemon zest and 3 tbsp of lemon juice to the pan. 
Carefully put the fish fillets on ovenproof plates and pour the sauce over them.
Turn carefully with a metal spatula and cook for 2 minutes on the other side.
While the second side cooks, add 1/2 tsp of lemon zest and 3 tbsp of lemon juice to the pan.
Carefully put the fish fillets on ovenproof plates and pour the sauce over them.
Keep the cooked fillets warm in the oven while you repeat the process with remaining fillets.
Sprinkle with the parsley, salt, and pepper and serve immediately
When all fillets are done, add them to the plates in the oven.
Sprinkle with the parsley, salt, and pepper and serve immediately.

4 thoughts on “Dad’s Brown Butter Sole

  1. Pingback: Dad’s Brown Butter Sole — VeteranMovesforMenIntheKitchen.com | My Meals are on Wheels

  2. I pulled out sole last night and you posted this. What timing!!! Yummy thanks for the idea. I added a little of the Montreal steak spice. Just took it in a little different direction. Keep the recipes coming. Hope all of you are well. Stay safe

    • Thanks Sarah appreciate your feedback very much. Interesting spice idea… love me some steak spice… why wait for steak? Be well, keep your distance 🙂

  3. Pingback: Dad’s Brown Butter Sole — VeteranMovesforMenIntheKitchen.com | homethoughtsfromabroad626

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