Sole Meunière Recipe | MyRecipes - PCOS-Friendly Recipe

Servings: 4

Lunch

This Sole Meunière Recipe | MyRecipes is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Meunière" refers to both a method of fish preparation - dredging in flour and pan-frying - and the accompanying brown butter sauce featuring parsley, lemon, and capers. Pair this sole meunière with rice pilaf and a mixed green salad for a satisfying meal.

Ingredients

1 lemon
1 pound boned, skinned sole fillets
About 1/4 cup all-purpose flour
4 to 5 tablespoons butter or margarine
2 tablespoons drained capers
3 tablespoons lemon juice
1/4 cup minced parsley
Fresh-ground white pepper

Instructions

Rinse lemon, and with a small, sharp knife, cut off and discard peel and white membrane. Thinly slice lemon crosswise, discarding seeds and ends.
Rinse sole and pat dry. If fillets are longer than 6 or 7 inches, cut in half crosswise so they'll be less likely to break when you turn them. Sprinkle each fillet lightly with salt. Coat on all sides with flour, shake off excess, and lay pieces side by side on a sheet of plastic wrap.
In a 12- to 14-inch frying pan over high heat, melt 2 tablespoons butter; when hot, lay as many pieces as will fit side by side in pan without crowding and cook until browned on the bottom, 1 1/2 to 2 minutes. Turn with a wide, flexible metal spatula and brown remaining side, 1 to 2 minutes longer (if butter begins to scorch, reduce heat to medium-high). With spatula, transfer fillets to an ovenproof platter, laying pieces side by side, and keep warm in a 200 º oven. Melt 1 more tablespoon butter in frying pan; repeat step to cook remaining sole fillets, transfer to platter, and keep warm in the oven.
With a paper towel, wipe frying pan clean and return to high heat. Add 1 to 2 more tablespoons butter and the capers; stir until butter is melted. Add lemon juice, remove from heat, and stir in about 3 tablespoons of the parsley. At once, scrape butter mixture over hot fish fillets. Garnish with lemon slices and remaining parsley and sprinkle generously with pepper. With spatula, transfer fillets to plates. Season to taste with more salt.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

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Frequently Asked Questions

Is Sole Meunière Recipe | MyRecipes good for PCOS?

Yes, this Sole Meunière Recipe | MyRecipes recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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