I was youtube watching food videos, as I do daily and it soon turned into a marathon of Rachel Khoo in Paris – so delicious. Her video of Sole Meuniere was beyond amazing – I had to make it. The dish is super easy, if you need a quick dinner recipe this is it (with a side of rice and broccoli for example). It is wonderfully flavourful and although it can be done with sole you can use almost any fish – such as cod, halibut, trout, haddock, or snapper.
Meuniere means miller’s wide and a la Meuniere means to cook by first dredging fish (as whatever you are making) in flour. This is my take on a la Meuniere.
1/2 cup brown rice flour
1/2 tsp Fresh Cracked pepper
1-2 tsp salt
3-4 fish fillets
2 tbsp butter
1 tbsp olive oil or avocado oil
1 1/2 oz – 2 oz of unsalted butter or about 1/4 of a cup (or a little less)
1 tbsp of red onion finely chopped
3-4 tbsp of parsley finely chopped
a small clove of garlic minced (optional)
1-2 tbsp of small capers (optional)
Preparation Time: 15 minutes or less
Cooking Time: 10-20 minutes
- Rinse the fish of your choice ( I am using Snapper this time) and pat it down with a paper towel or clean dishcloth.
- Depending on the fish you are using check for small bones and pull them out. Or let whoever you are eating with know that there might be a bone here or there.
- If the pieces of fish are too long and you don’t feel overly confident in flipping them (#1 you can do it, although I too cut mine in half, because it is easier), cut the fillets in half so that the pieces are more manageable.
- Pour the rice flour onto a plate, add in salt and pepper and combine gently so that it is combined well.
- Dredge or pat the rice flour into the fish. Shake off any excess and place fish on a clean plate. Repeat until all piece of fillet and covered. If you need some extra rice flour add some in, don’t forget to add in a dash of salt and pepper too.
- In a large frying pan or skillet heat the oil over medium-high until it begins to lightly simmer (you can test this with a drop of water or a sprinkle of salt or rice flour). Add in the butter and turn the heat to medium. Once the butter has melted add in the fish fillets ( If you would like to add garlic you can add the minced garlic at this point too). Cook until golden brown on each side, that is about 1-2 minutes per side (it may change depending on the thickness of the fillet). Don’t overcook as it will cause the fish to fall apart.
- Place the cooked fish onto a plate and cover it with tinfoil or another plate (this is to keep it warm).
- Marinate the red onion in the juice of 1/2 a lemon. Leave it to the side.
- You may choose to use the same skillet or frying pan, just wipe it down from any residue rice flour.
- Return the pan or skillet to medium heat adding in the butter. Once melted let the butter gently brown and then turn off the heat. Add in the lemon juice gently.
- Add in the parsley and red onion (with the lemon juice that they marinated in)and the capers (if you are using them). Mix all the ingredients into the brown butter and lemon juice until all is well coated.
- You may either plate the fish and have the sauce on the side, or, as I like to serve it, pour the sauce over the plate of fried fish and let everyone serve themselves.
The combination of flavours is mindblowing. The addition of the red onion marinated in lemon juice brings this wonderful bring contrast of vibrant red-purple contrasting with the golden colour of the fish and the deep dark green of the parsley.
Fried food is delicious and it should be enjoyed to the fullest when eaten, if you are going to feel bad about it don’t eat it. Having it once in a while is fine, especially when you incorporate fish which is a great source of omega fatty acids and protein. Pair it with some greens, such as asparagus or broccoli and you have a well-balanced meal. The combination of parsley helps to fight off any carcinogenic effects of firing the food. Carcinogens affect foods that have been barbequed or smoked, more so then ones that have been fired, either way adding parsley helps to cut that effect. In this way, you get to enjoy your food and have the healthy effects of eating it too!