Nightshade Free Sole Meunière
Sole Meunière is one of those classic French dishes that feels impossibly elegant yet comes together in a single skillet with just a handful of ingredients. The fillets get a light flour dredge before hitting clarified butter in a hot pan, developing a delicate golden crust that gives way to tender, flaky fish underneath. The real magic is the sauce — unsalted butter cooked low and slow until it turns a deep, nutty amber, then brightened at the last second with fresh lemon juice and a shower of flat-leaf parsley. For anyone navigating a nightshade-free lifestyle, this dish is a natural fit: no tomatoes, no peppers, no paprika, no hidden spice blends — just clean, honest ingredients that let the fish shine. It's the kind of recipe that proves you don't need a long ingredient list or complicated technique to eat beautifully. Serve it immediately with extra lemon wedges on the side, because the brown butter sauce waits for no one.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
- 4 sole fillets (about 5–6 oz each), skin removed
- ½ tsp kosher salt
- ¼ tsp black pepper, freshly ground
- ½ cup all-purpose flour
- 4 tbsp clarified butter or ghee, divided
For the sauce
- 4 tbsp unsalted butter
- 2 tbsp fresh lemon juice (from about 1 lemon)
- 2 tbsp fresh flat-leaf parsley, finely chopped
For serving
- lemon wedges, for serving
Instructions
- 1
Pat the sole fillets thoroughly dry with paper towels, then season both sides with the salt and pepper. Spread the flour in a shallow dish. Dredge each fillet in the flour, shaking off any excess so only a thin, even coating remains.
- 2
Heat 2 tbsp of the clarified butter in a 12-inch skillet over medium-high heat until the butter shimmers and a pinch of flour dropped in sizzles immediately. Working in two batches to avoid crowding, add 2 fillets and cook undisturbed for 2–3 minutes, until the underside is golden and the edges are opaque. Flip carefully and cook for 1–2 minutes more, until the fish reaches 145°F (63°C) on an instant-read thermometer and flakes easily when pressed with a fork. Transfer to a warm plate and tent loosely with foil. Wipe the skillet clean and repeat with the remaining 2 tbsp clarified butter and 2 fillets.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!