Easy Sole Meunière Recipe

• 份量: 2 servings
• 活動時間: 10 minutes
• 總時間: 20 minutes

食材

2 4-ounce sole fillets (skinless, boneless, patted dry; flounder works too)

1/2 teaspoon Diamond Crystal kosher salt

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

1/4 cup almond flour (blanched, superfine; or all-purpose flour if you don't mind gluten/carbs)

1 tablespoon clarified butter

1 tablespoon butter

1/2 tablespoon lemon juice (freshly squeezed)

1 tablespoon parsley (minced)

2 oz Capers

步驟

Preheat the oven to the “keep warm” setting (170°F).

Season both sides of the sole fillets with kosher salt, black pepper, and garlic powder.

Sprinkle 2 tablespoons of almond flour on each fillet, 1 tablespoon per side, and gently spread it with your hand to coat the fish.

Heat the clarified butter in a large 12-inch nonstick skillet over medium-high heat. Swirl or brush to coat. Place the sole fillets in the skillet and cook them until just done, about 2 minutes per side. Lower the heat to medium if the pan overheats. Transfer the cooked fish to oven-safe plates and keep them in the warm oven.

Carefully wipe the skillet clean with paper towels. Add the butter. Heat the butter over medium-high heat, swirling to melt. Cook until the butter starts to brown, about 1 minute, then immediately remove the skillet from the heat and stir in the lemon juice.

Remove the plates from the oven. Pour the butter-lemon sauce on the fish fillets and sprinkle them with parsley. Serve immediately.

營養

• 每份大小: 1 sole fillet
• 卡路里: 278 kcal
• 總脂肪: 22 g
• 飽和脂肪: 9 g
• 鈉: 611 mg
• 總碳水化合物: 4 g
• 膳食纖維: 2 g
• 總糖: 1 g
• 蛋白質: 17 g