Skip to content

A French Bistro-Inspired Sole Meunière Recipe

Bring a taste of France right to your kitchen with this flounder-based dish.

Deadly simple but intensely satisfying, this French bistro classic ranks as one of the great dishes of the world—especially when made with the freshest fish possible. Sole Meunière is extremely tough to come by in most parts of America, and it's known to inflict damage to the wallet, so we recommend trying this with flounder, which is widely available at about half the price. The French might not approve, but it will be our little secret.

Nutrition: 290 calories, 14 g fat (8 g saturated), 460 mg sodium

Serves 4


You'll Need

4 fillets sole or flounder (6 oz each)
Salt to taste 1⁄4 cup flour
4 Tbsp butter
Juice and zest of 1 lemon
Chopped fresh parsley

How to Make It

  1. Season the fish on both sides with salt.
  2. Place the flour in a flat dish and dredge the fish on both sides, shaking off any excess flour.
  3. Heat 2 tablespoons of the butter in a large non-stick pan over medium heat until foaming and lightly browned (careful, butter goes from brown to burnt very quickly).
  4. Working in two batches if necessary, cook the fish, turning once, for about 6 minutes total, until it's nicely browned on both sides and flakes with gentle pressure from your finger. Place a fillet on each of 4 warm plates.
  5. Add the remaining 2 tablespoons butter, the lemon juice and zest, and parsley to the pan.
  6. Swirl the pan until the butter is fully melted.
  7. Divide the sauce among the 4 fillets and serve.

Eat This Tip

Finding Fresh Fish, Fast:

More on Easy Healthy Dinner Recipes

  • baked chicken recipes

    5 Baked Chicken Breast Recipes

    Tired of the same chicken recipes? Try these!
  • Healthy cowboy burger

    25 Best Traditional 4th of July Recipes

    Pay homage to the USA with burgers and margs.
  • bowls of homemade orange chicken with chopsticks

    50 Easy Dinners Ready in 30 Minutes or Less

    Don't have much time to cook? We have you covered!
  • spanish pepper beef stew with olives in a white bowl

    These Recipes Use Just One Cooking Pot

    Less cleanup? Yes, please.
  • five steak marinades in small plastic bags

    5 Best Steak Marinade Ideas

    These are FULL of flavor.

We all know that our home cooked meals are better when the ingredients are fresh. But sometimes fresh fish, meat and produce is hard to come by, depending on what part of the world we're currently in. Here are some places to try an get your hands on some fresh ingredients, some may be more accessible than others, and all vary in price, but they'll all be delicious and worth the investment: Try a local farmer's market is there's one in your city or town, Whole Foods does both in person and delivery, Fresh Direct, Amazon Fresh, are two great online delivery services, and Fulton Fish Market, Giovanni's Fish Market, are two markets that do in person and online orders.

Love this recipe? Subscribe to our Eat This, Not That! magazine for even more at-home cooking and healthy eating ideas.

0/5 (0 Reviews)

She Lost 100 Pounds—And Shows You How!

Registered Dietitian and Nutritionist Ilana Muhlstein lost her weight and kept it off—and in You Can Drop It!, she'll show you how to lose it, too. More than 240,000 clients have chosen her program—and now it’s yours to keep.