Sole Meunière with almonds, minted mashed peas and shoestring fries

Lunch / Dinner

Sole Meunière with almonds, minted mashed peas and shoestring fries

This Sole Meunière with almonds, minted mashed peas and shoestring fries is a cross-channel twist on old-school seafood cookery. It’s said that the “miller’s wife” or meunière {muhn-YEHR} created this age-old sole recipe that’s lightly seasoned, dusted with flour, and sautéed in butter. The sides make it a kind of English fish and chips meets a French butter sauce on a golden pan-fried fillet of sole. Pan-frying is the way to cook sole because you can keep an eye on the fillets so they won’t overcook.


2 servings

Total Time

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Sustainable Seafood Tip

We recommend not buying Atlantic sole or flounder. Pacific fisheries up and down the coasts of the Americas are well stocked with various species of sole and flounder; however they aren’t always easy to find, so tilapia or swai will work, too.


For The Sole:

Preheat oven to 200° with a baking sheet inside.

Place flour in a shallow dish. Season both sides of fillets with salt and pepper; dredge in flour, shaking off excess.

Heat clarified butter in a nonstick skillet over medium-high. Add fillets and sauté until golden brown, 23 minutes per side. Transfer fillets to preheated baking sheet in oven.

Melt unsalted butter in same skillet until foaming; add capers and almonds and sauté until almonds begin to brown, 12 minutes. Stir in lemon juice and parsley.

Pour butter sauce over fillets; serve with lemon wedges.

For the Minted Mashed Peas:

Sauté onions in butter in a saucepan over medium-high heat until thawed and softened, 5 minutes.

Stir in peas and water, cook until thawed and softened, 5 minutes. Using a potato masher or wooden spoon mash pea mixture to desired consistency; stir in mint and season with salt and pepper.

For The Shoestring Fries:

Heat ½-inch oil in a skillet to 350°. Fry potatoes until golden, 2–3 minutes; transfer to a paper-towel-lined plate and season with salt.

Nutritional Facts

Nutritional Facts

Per serving

Calories: 378

% Daily Value*

Total Fat 30g 46%

Saturated Fat 17g 85%

Cholesterol 134mg 44%

Sodium 276mg 11%

Carbs 8g 2%

Protein 19g

*Percent Daily Values are based on a 2,000 calorie diet.

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