Healthified Sole Meuniere
I hope everyone is staying safe and healthy during these uncertain times. We have been in “shelter in place” for about a week now and I cannot. stop. cooking (and baking). Call it stress, or abundance of time, but I have been spending even more time in my kitchen than usual. I stocked up plenty prior, but given that we are both eating three meals a day at home, the food has been running out quick. I have been resulting to my freezer and pantry for a lot of my recipes. And, like many of you, when I go to the store it is slim pickings my friends. I have noticed that while salmon, tuna, and the usual suspects have been sold out nearly everywhere Petrale Sole has been fresh and in stock. So, I grabbed a ton of Petrale Sole during my last trip to the store, and decided to make a nice dish with whatever else I had on hand.
I love this recipe because it is light, but flavorful. Rich, but healthy. Pantry friendly, and easy! If you’re not used to cooking sole - don’t be intimidated. It’s a white, flakey, mild fish. Kind of like tilapia (but flakier).
Sole Meuniere is a classic French dish that is commonly breaded Dover Sole pan fried in butter and served with the resulting brown butter sauce, parsley and lemon. In this version, I lightly breaded the filet in wheat flour and made a sauce with lemon, full fat coconut milk, red pepper flakes, and topped with parsley. It was delicious. So much so that I have made it twice. In the span of a few days..
If you don’t have coconut milk on hand, any cream will work, or you can go without and add a little more oil or even some white wine. No whole wheat flour? Regular will work too. Go crazy.
{Healthified Sole Meuniere}
Serves 2
Ingredients:
2 Petrale Sole Filets
1/4 cup whole wheat flour
1 tsp lemon zest
1/8 cup lemon juice
1/8 cup full fat coconut milk
2 tbs minced parsley
1/2 tsp salt
1/4 tsp red pepper flakes
2 tbs olive oil
Directions:
Pat dry the sole filets and dredge in the flour and salt. You want the filets to be fully coated. There will likely be some flour leftover.
In a cast iron skillet, heat olive oil over medium heat. Allow the pan to fully heat up. You will know it’s hot enough when you splash water into the pan and it sizzles.
Fry the sole filets for 2-3 minutes per side. You want each side to get golden brown and crispy before flipping.
During the last minute of cooking, add the lemon juice, zest, coconut milk, and red pepper flakes to the pan. It will bubble and the liquid will reduce very quickly. Swirl the sauce around and coat the bottom of the filet. Take a spoon and top each filet with a little sauce. Turn the heat off once the liquid has reduced to about a teaspoon.
Top with minced parsley and serve.
