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lemon sole on a plate.

Pan Fried Lemon Sole Meunière with Green Olive Sauce

This Lemon Sole recipe has a buttery green olive sauce with bright lemon juice and it is a perfect weeknight dinner option! Cooked in a similar style to sole meunière, this recipe is perfect for a delicate fish dish. 
5 from 1 vote
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Course: Main Course, Sauce, Side Dish
Cuisine: American, French
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2 people
Calories: 219kcal
Author: Emily

Equipment

  • Large stainless steel pan
  • Sharp Knife
  • Cutting Board
  • Wooden Spoon or Spatula

Ingredients

  • 1 filet Lemon sole
  • ¼ cup all-purpose flour
  • ¼ teaspoon Diamond crystal kosher salt
  • Black pepper
  • 2 tablespoon Neutral oil grapeseed or clarified butter
  • 5 Castelvetrano olives pitted and roughly chopped
  • 2 tablespoon Lemon juice
  • 2 tablespoon Olive brine
  • 1 tablespoon Unsalted butter
  • Lemon zest strips for garnish
  • Chives or Parsley chopped, for garnish

Instructions

  • Heat a large skillet (stainless steel preferred) over medium-high heat, until it passes the water droplet test (see notes). 
  • While waiting for the pan to heat, pat the fish filet dry with a paper towel. Add flour to a plate or sheet pan. Season the filet with kosher salt and cracked black pepper, then dredge the filet in the flour on both sides. Lift the fish and gently shake off any excess flour. 
  • Once the pan in pre-heated, add the oil or clarified butter over medium heat. Place the flour-dredged filet into the hot oil and cook until lightly browned, about 2-3 minutes, then carefully flip the fish and repeat for 2-3 more minutes. Remove fish from the pan and set aside. 
  • Once the fish is removed, add the olive brine to the still-hot pan. Use the brine to deglaze the pan, using a wooden spoon or spatula to scrape up any browned bits on the bottom of the pan. Over medium-low heat, add the lemon juice and stir to combine, then simmer for 1-2 minutes. Add the chopped castelvetrano olives and stir. 
  • Turn the heat off, then add the butter to the sauce and stir immediately to emulsify into the sauce. Continue stirring until the piece of butter is no longer visible. 
  • Place the cooked sole filet on a serving plate. Use a large spoon to spoon the olive butter sauce onto and around the filet. Garnish with fresh chopped chives or parsley. Place the lemon zest strips on the top for extra garnish. 

Notes

  • Using the water droplet test (also known as the mercury ball test) can make cooking with stainless steel so much easier. Simply warm the pan up gradually over medium heat. Then, drop a small amount of room temp water into the pan. If the water sizzles or evaporates, it is not ready. Continue heating and try again. If the water forms a clear sphere and rolls around the pan without sizzling, then the pan is ready to use. Discard the water and cook as usual. 
  • Be sure to not flour the filets too far in advance. If the fish sits in the flour for too long, the flour may moisten and become gummy, ruining the outcome. Only flour the fish JUST before cooking it. 
  • A traditional meunière uses clarified butter for the cooking oil, then makes a sauce using capers, browned butter, and parsley. This version is a bit different than that. However, you may feel free to use any of those ingredients in this recipe. 

Nutrition

Calories: 219kcal | Carbohydrates: 7g | Protein: 1g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.3g | Cholesterol: 15mg | Sodium: 884mg | Potassium: 30mg | Fiber: 1g | Sugar: 0.5g | Vitamin A: 215IU | Vitamin C: 6mg | Calcium: 9mg | Iron: 0.4mg
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