Sole Francaise
Elevate your weeknight dinner menu with the elegant simplicity of Sole Française, a classic French-inspired dish that’s as delightful to eat as it is easy to prepare. Tender sole fillets are lightly dredged in flour, dipped in a velvety egg batter, and pan-fried to golden perfection in a flavorful mix of butter and olive oil. A zesty lemon butter sauce, crafted directly in the same skillet, brings a vibrant, tangy finish that pairs beautifully with the fish’s delicate texture. Fresh parsley and lemon wedges add a bright, fresh garnish that ties the whole dish together. Perfect for a quick yet sophisticated meal in just 35 minutes, this buttery, citrus-kissed recipe captures the essence of fine dining from the comfort of your kitchen. Serve it alongside steamed vegetables or rice to complete the experience!
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 4 pieces sole fillets
- 0.5 cups all-purpose flour
- 2 large eggs
- 2 tablespoons milk
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 6 tablespoons unsalted butter
- 2 tablespoons olive oil
- 3 tablespoons lemon juice
- 2 tablespoons fresh parsley
- 4 pieces lemon wedges for garnish
Instructions
Pat the sole fillets dry with paper towels and season both sides with salt and black pepper.
Set up a breading station by pouring the flour onto a shallow plate. In a medium bowl, whisk together the eggs and milk until smooth.
Lightly dredge each sole fillet in the flour, shaking off any excess, and then dip it into the egg mixture to coat.
In a large skillet, heat 2 tablespoons of butter and 1 tablespoon of olive oil over medium heat until the butter is melted and begins to sizzle.
Cook 2 fillets at a time for 2-3 minutes on each side, or until golden brown and cooked through. Transfer the cooked fillets to a plate lined with paper towels, and repeat with the remaining fillets. Add more butter and oil to the pan as needed.
To make the lemon butter sauce, wipe out the skillet and reduce the heat to low. Melt the remaining 2 tablespoons of butter, then stir in the lemon juice.
Drizzle the warm lemon butter sauce over the cooked fillets.
Sprinkle the top of each fillet with freshly chopped parsley for an added burst of freshness.
Serve immediately, garnished with lemon wedges on the side.
Nutrition Facts
Calories |
386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 465 mg | 20% | |
| Total Carbohydrate | 14.4 g | 5% | |
| Dietary Fiber | 0.7 g | 3% | |
| Total Sugars | 1.1 g | ||
| Protein | 19.4 g | 39% | |
| Vitamin D | 2.9 mcg | 14% | |
| Calcium | 55 mg | 4% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 360 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
