Sole Grenobloise, the classic French Dover Sole recipe

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil reduces saturated fat while maintaining flavor.

sole fillets

🥗Healthier: flounder

💰Cheaper: tilapia

Flounder is a lean alternative, while tilapia is often less expensive.

Prepare all components of the dish before cooking, as it is a quick process.

Cut off the outer fins of the sole, working towards the head.

Remove the rough scales from the white underside by scraping with the back of a knife under running water.

Remove the head by cutting at an angle around it to avoid losing meat.

Run a knife under the skin near the tail, gripping the skin to pull it away from the fish.

Chop the parsley and peel the lemon by cutting away the skin and removing the segments, leaving the membranes behind.

Squeeze the lemon juice from the remaining part and cut the segments into even pieces.

Cut a slice of bread into small dice for croutons and fry in butter.

Sprinkle the fish with salt and coat lightly in flour just before cooking to prevent sogginess.

Heat butter in a pan until hot but not burning, adding a dash of oil.

Place the fish in the pan with the white skin side up and cook for 4 minutes.

Turn the fish and cook for another 4 minutes, basting the top with butter.

Remove small side bones by dragging or scraping them out with a knife.

Lift the top fillets gently to expose the bone and remove it, then reassemble the fish neatly.

Place the fish on a very hot plate to keep warm.

In a clean pan, heat remaining butter until sizzling and foaming subsides.

Add lemon juice, capers, lemon pieces, and parsley to the hot butter and swirl to combine.

Pour the sauce evenly over the sole and serve immediately.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens