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Nutrition Facts
Serving Size 192 g
(Approx. 4 Servings)
Amount Per Serving
Calories 320 Calories From Fat 150
% Daily Value*
Total Fat 17 g 26%
Saturated Fat 8 g 40%
Trans Fat 0.0 g
Cholesterol 80 mg 27%
Sodium 690 mg 29%
Total Carbohydrate 25 g 8%
Dietary Fiber 1 g 4%
Sugars 1 g
Protein 18 g
Vitamin A 8% Iron 8%
Vitamin C 15% Calcium 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.
Sole Meunière
Prep Time
20 minutes
Cook Time
10 minutes
Total Time
30 minutes
4  People


Recipe makes 4 Servings

1 cup(s) Wondra Flour, plus more as needed for dredging fish
1 Lb sole or turbot
2 Oz salted butter, *half a stick, divided use
1 Tbsp extra virgin olive oil
1/3 cup(s) lemon juice
1/3 cup(s) capers, drained and rinsed
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Place flour into a shallow dish and dredge each filet on both sides lightly, repeat for each filet, shaking off excess.
Place a non-stick skillet over medium heat and add half the butter and all olive oil. Allow butter to bubble before placing fish in pan. Cook 3 to 4 minutes per side or until fish is opaque and slightly crusted.
Remove fish from pan once cooked to serving plate. In same pan add lemon juice and capers, bring to a simmer and whisk in remaining butter.
Allow sauce to simmer for just a minute or so then poor sauce over fish. Season to taste as needed, garnish with chives or fresh parsley if desired.


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