Recipes · French · Main Courses
Sole Meunière
One serving has 378 kcal and 27 g protein, and at least a fifth of a woman's daily need of selenium (106%), cobalamin (96%), phosphorus (76%), vitamin K (57%), vitamin D (D2 + D3) (38%) and choline (32%). Ready in 20 minutes.
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- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (254 g)
- Difficulty: Easy
- Diets: Pescatarian, Low carb
- Contains: dairy, fish, gluten
Ingredients
- 200 g Sole or flounder, raw
- 15 g Flour, all-purpose
- 25 g Butter, unsalted
- 10 g Lemon juice
- 3 g Parsley, fresh
- 0.7 g Salt
- 0.2 g Black pepper
Method
- Season the sole fillet with the salt and pepper, then dust lightly all over with the flour, shaking off the excess.
- Melt half the butter in a frying pan over medium-high heat until foaming, then fry the sole for 3-4 minutes on the first side until golden.
- Turn carefully and fry for a further 2-3 minutes until the fish is opaque and cooked through; lift onto a warm plate.
- Wipe out the pan, add the remaining butter and cook over medium heat for 1-2 minutes, swirling, until it turns a nutty brown.
- Stir in the lemon juice and parsley, then pour the brown butter straight over the fish and serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 378 kcal | 18% |
| Carbohydrates | 12.5 g | |
| Water | 187 mL | |
| Fiber | 0.58 g | 2% |
| Protein | 26.7 g | 56% |
| Tryptophan | 0.35 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.6 g | |
| Methionine | 0.94 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.65 g | |
| Fat | 24.3 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.27 g | |
| Omega-6 | 0.61 g | |
| Saturated | 13.5 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 144 mg | |
| Calcium | 56 mg | 6% |
| Copper | 0.07 mg | 8% |
| Iron | 1.3 mg | 7% |
| Magnesium | 42.3 mg | 14% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 529 mg | 76% |
| Potassium | 372 mg | 8% |
| Selenium | 58.6 µg | 106% |
| Sodium | 868 mg | |
| Zinc | 0.81 mg | 10% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 3 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.49 mg | 10% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 44.8 µg | 11% |
| Cobalamin (vitamin B12) | 2.3 µg | 96% |
| Choline | 136 mg | 32% |
| Vitamin A | 204 µg | 29% |
| Vitamin C | 7.9 mg | 10% |
| Vitamin D (D2 + D3) | 226 IU | 38% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 51.5 µg | 57% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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