Cherry & Dennis Helper Habitat

French Sole Meunière with Green Beans

法式檸檬牛油龍脷魚配四季豆

French Sole Meunière with Green Beans: Delicate sole fillets are lightly floured, gently pan-fried and served with green beans and lemon-parsley brown butter.

Total time: 30 min
Difficulty: Easy
Servings: 4 servings

Recipe overview

Delicate sole fillets are lightly floured, gently pan-fried and served with green beans and lemon-parsley brown butter.

01

Ingredients

All ingredients

500 g sole fillets
40 g all-purpose flour
1 tsp salt
1 tsp Black pepper
250 g green beans
1 tbsp cooking oil
60 g butter
1 piece lemons
15 g parsley

French Sole Meunière with Green Beans: 500 g sole fillets, 40 g all-purpose flour, 1 tsp salt, 1 tsp Black pepper, 250 g green beans, 1 tbsp cooking oil, 60 g butter, 1 piece lemons, 15 g parsley

02

Tools

knife
cutting board
mixing bowl
pot
colander
frying pan
tongs
spatula
serving plate

French Sole Meunière with Green Beans: knife, cutting board, mixing bowl, pot, colander, frying pan, tongs, spatula, serving plate

03

Steps

French Sole Meunière with Green Beans — Trim the green beans: Rinse the green beans and trim both ends.

Step 1

Trim the green beans

Rinse the green beans and trim both ends.

French Sole Meunière with Green Beans — Boil the green beans: Boil the green beans for 4 minutes until tender but still bright green.

Step 2

Boil the green beans

Boil the green beans for 4 minutes until tender but still bright green.

French Sole Meunière with Green Beans — Drain the beans: Drain the beans thoroughly in a colander and keep them warm.

Step 3

Drain the beans

Drain the beans thoroughly in a colander and keep them warm.

French Sole Meunière with Green Beans — Dry the sole fillets: Check the sole is fresh, then pat the fragile fillets gently dry.

Step 4

Dry the sole fillets

Check the sole is fresh, then pat the fragile fillets gently dry.

French Sole Meunière with Green Beans — Season the flour: Mix the flour with half the salt and black pepper in a shallow dish.

Step 5

Season the flour

Mix the flour with half the salt and black pepper in a shallow dish.

French Sole Meunière with Green Beans — Lightly flour the sole: Coat both sides of each fillet lightly and tap off excess flour.

Step 6

Lightly flour the sole

Coat both sides of each fillet lightly and tap off excess flour.

French Sole Meunière with Green Beans — Heat butter and oil: Heat the oil and 20 g butter over medium heat until foaming.

Step 7

Heat butter and oil

Heat the oil and 20 g butter over medium heat until foaming.

French Sole Meunière with Green Beans — Fry the first side: Lay the sole flat and fry for 2 minutes until the edges turn golden.

Step 8

Fry the first side

Lay the sole flat and fry for 2 minutes until the edges turn golden.

French Sole Meunière with Green Beans — Turn and finish the sole: Turn carefully with a spatula and cook 1 to 2 minutes until opaque.

Step 9

Turn and finish the sole

Turn carefully with a spatula and cook 1 to 2 minutes until opaque.

French Sole Meunière with Green Beans — Brown the butter: Remove the fish and cook the remaining butter until hazelnut brown and fragrant.

Step 10

Brown the butter

Remove the fish and cook the remaining butter until hazelnut brown and fragrant.

French Sole Meunière with Green Beans — Add lemon and parsley: Turn off the heat and stir lemon juice and parsley into the brown butter.

Step 11

Add lemon and parsley

Turn off the heat and stir lemon juice and parsley into the brown butter.

French Sole Meunière with Green Beans — Serve sole with beans: Plate the sole and green beans and spoon over the lemon-parsley butter.

Step 12

Serve sole with beans

Plate the sole and green beans and spoon over the lemon-parsley butter.

Common mistakes

Wet fillets make the flour clump, while butter cooked past hazelnut brown becomes bitter.

Tips

Use only a thin flour coating so the finished sauce stays light rather than pasty.