Sole meunière is a classic French dish consisting of sole, whole or fillet, that is dredged in milk and flour, fried in butter and served with the resulting brown butter sauce and lemon. This lightened version forgoes the milk/flour preparation but preserves the brown butter sauce and adds in the wonderful taste of capers.
I was amazed at how simple it was to prepare yet it tasted so amazing. It was one of those dishes that had Paul thinking I had working in the kitchen for hours yet I had not.
Even better was the fact that the finished dish only had 279 calories - proof again that butter doesn't have to be avoided whilst you're watching your diet.
Sautéed Sole with Browned Butter and Capers
4 (6-ounce) sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons butter
2 tablespoons minced shallots
1 tablespoon drained capers
2 teaspoons fresh lemon juice
Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.
Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.
Sine it is halibut season I foresee a twist on meuniere in my future.
Posted by: bellini | March 23, 2014 at 03:47 AM
It is almost halibut season? MMMMM
My supply is almost out- that is brilliant news!
Posted by: JDeQ | March 23, 2014 at 04:06 PM