Tired of dinner decisions? Enjoy a 14 day trial to our meal plan service, voted #1 by Lifehacker, and reduce your mental load today.

Week of 8/16/21

Sole Meunière
with asparagus / cauliflower rice

Active: 45 Total: 45
Original GF Paleo Vegetarian
Sole Meunière
To celebrate Julia Child's birthday, we're featuring the dish that is said to have first sparked her love of French cooking. The dish is deceptively simple but lets the tender, subtly sweet flavor of sole be the star.
Smarts: Ghee is clarified butter and will stay clear as it heats. Regular butter will work work just fine but will turn slightly cloudy.
Tags
Low Calorie
Proteins
Fish, non-canned
Cuisines
European - French
Save recipe
42

Ingredients

Metric
Servings:
4
Sole Meunière:
  • Lemons - 1/2 , wedges
  • Parsley, flat-leaf - 2 Tbsp , chopped
  • Fish, boneless and skinless sole - 1 lb (sub any white fish)
  • Almond flour - 1/2 cup (sub almond meal)
  • Ghee - 3 Tbsp + 3 Tbsp (sub butter)
  • Lemon juice - 1 tsp
  • Salt - for finishing (use sea salt flakes like Maldon if you have them)
Asparagus:
  • Asparagus - 1 bunch , trimmed
  • Oil, olive - 1 Tbsp
Cauliflower Rice:
  • Cauliflower florets - 12 oz
  • Butter - 1 Tbsp

Prep

  1. Cauliflower rice - (If prepping right before cooking, get oven heating first.) Pulse florets in a food processor until broken up into ‘rice’-sized bits. Cook rice in one of two ways: 1) Microwave for 4 to 5 minutes and then fold in butter. Season with some salt and pepper; or 2) Heat a pan over medium-high heat and add butter. Saute cauliflower in heated butter for ~5 minutes, until tender but still crunchy. Season to taste with some salt and pepper. Watch this video for the full how-to on cauliflower rice. (Can be done up to 5 days ahead)
  2. Asparagus - Trim asparagus. (Can be done up to 5 days ahead)
  3. Lemons / Parsley - Prep as directed.
  4. Sole - Rinse and pat dry. (Note: It’s important to get the fish as dry as possible right before you start cooking so that the thin layer of breading will stick.) Season on both sides with some salt and pepper.

Unlock this meal along with hundreds of smart meal plans and never stress about "What's for dinner?" again

Try for free
Learn More

Make

  1. Heat oven to 425F / 218C.
  2. Spread asparagus out on a sheet pan. Toss with olive oil and season with some salt and pepper. Roast in the oven, shaking the pan halfway through cooking, until asparagus is tender, 8 to 15 minutes (depending on thickness of the stalks).
  3. If cauliflower rice was made ahead, reheat it in the microwave and spread out on a serving platter that is large enough to hold the fish as well. Cover the cauliflower rice with foil to keep it and the fish warm as you cook.
  4. Place almond flour in a shallow dish.
  5. Heat a large nonstick pan over medium-high heat. (Note: If the pan isn’t large enough to easily hold all of the fish at once, cook it in batches.) Add first portion of ghee to heated pan and let it melt and heat up for about a minute.
  6. Coat fish in almond flour and gently shake to remove any excess. Cook fish in ghee until it is golden brown and flaky, 2 to 3 minutes per side. Transfer cooked fish to plate with cauliflower rice, keeping the entire dish covered with foil to stay warm.
  7. Return pan to heat and add second portion of ghee. Heat ghee until bubbling and golden, 2 to 3 minutes more.
  8. Pour melted ghee over fish and cauliflower rice. Top with lemon juice, parsley, and an extra sprinkle of salt (if you keep finishing salt around like Maldon sea salt, it's great here). Add lemon wedges on the side.
  9. Serve sole and cauliflower rice with asparagus on the side. Enjoy!

Reviews

Ratings

0 reviews