Gluten Free Sole Meunière (Easy And Delicious)

Gluten Free Sole Meunière, bathed in brown butter and lemon sauce is a delicious and elegant dish that you can have ready in just fifteen minutes.

My husband is not a big fish eater, but he does have a few favorite fish dishes and gluten free sole meunière is one of them. I’m glad because fish is so good for you and I’m always looking to add more seafood dishes.

The French word “meunière” means “miller’s wife” in French, referring to the way the flour is used to coat the fish, reminiscent of how a miller’s wife might have prepared food with flour in old times. Hence those with a gluten sensitivity cannot order this classic dish when dining out.

By swapping the flour for gluten free all purpose flour, you can prepare this simple rustic dish at home.

This is one of our easy seafood recipes you will want to bookmark for later.

What is Meunière sauce made of?

The sauce is simply made with brown butter, lemon, and parsley. It’s similar to my Gluten Free Chicken Scarpariello, but without wine.

Here’s the recipe for this delicious and elegant dish that you can have ready in just fifteen minutes: Gluten Free Sole Meunière.

Ingredients

• Gluten Free All Purpose flour: Today, I have Bob’s Red Mill. You can use your favorite gluten free all purpose flour. However, rice flour is a bit too grainy in my opinion.
• salt and pepper to season the flour and season the fish, too.
• sole fillets: Today, I have grey sole. It’s low in fat and calories. John prefers grey sole probably because it has a mild flavor.

For meunière sauce
• butter
• fresh lemons
• and parsley

Instructions

*Free printable recipe card is available at the end of the post.

Rinse and pat the sole fillets dry with paper towels and sprinkle one side with salt.

Combine your flour with salt, and pepper in a shallow bowl.

Then dredge the sole fillets in the seasoned flour.

Now heat your butter in a large skillet over a medium heat until it starts to brown. This process, called brown butter (or “buerre noisette” if you want to get fancy with the French), is basically just cooking the butter until those milk solids caramelize.

This gives the butter a nice golden color and a delicious, nutty flavor. It’s a super simple way to boost the flavor of regular butter without needing to add anything else.

Add your fillets to the skillet, two at a time and cook until golden on the bottom. Carefully turn your fish over and cook until opaque in center and golden on bottom.

While the second side cooks, add the juice of your lemon to the pan.

Then carefully transfer your fish fillets to a plate and pour your lemon butter sauce from the skillet over the fish.

Sprinkle with parsley, salt, and pepper. And keep the fillets warm while you repeat with your floured fillets.

For extra sauce, add 1/4 cup of lemon juice to the skillet, stir, scraping up the little bits. Serve sauce on the side.

What goes with this meal?

Choose a veggie (or two!) from my complete collection of vegetables and salads. Consider Sautéed Broccoli With Garlic for a nutritious side or Zucchini And Corn Sauté With Bacon for a savory twist. 

Fluffy rice, buttery mashed potatoes or irresistible roasted potatoes are all classic options. Fluffy Southern Spoon Bread would be ideal for soaking up the delicious lemon-butter sauce from the sole.

Finish the meal with a choice from my tasty gluten-free dessert collection. Whether it’s a rustic Gluten Free French Clafoutis or simple creamy Lemon Posset, these desserts add that extra bit of sweetness to leave everyone with smiles on their faces.

And that’s it! Delicious Sole Meunière made gluten free so that everyone at your table can enjoy.

Pro tips and recipe notes

• Fish fillets should be de-boned and descaled. To check, just run your fingers along the flesh surface and the sides. You’ll feel if there are any pin bones inside. Pull them out slowly so that you don’t tear the flesh. You can use a tweezers if necessary.
• Make sure your sole fillets are of uniform thickness, and don’t overcrowd the pan. Cooking in batches if necessary ensures each piece gets a nice, even sear.
• The sole should be cooked through and opaque, with the flesh flaking easily with a fork. It typically takes just a few minutes per side.
• This recipe will work with other mild, flaky fish like flounder or tilapia. The cooking method remains the same, but keep in mind that different fish may have slightly different cooking times.
• Store any leftovers in an airtight container in the fridge. It’s best enjoyed within a day or two, and gently reheating it in a pan can help maintain its texture.

Love fish? Try these recipes

10 Minute Wild Shrimp With Paleo Coconut Sauce Wild shrimp in a sauce with pepper and pungent paprika gives this dish a lovely, subtly spicy taste.

Gluten Free Spaghetti with Clam Sauce Spaghetti with briny clam sauce, white wine, and lots of garlic is light yet intensely flavorful.

Gluten Free Tuna Noodle Casserole Dig in to this delicious classic casserole. It’s so unbelievably creamy and easy to make.

Gluten Free Shrimp and Risotto Italiano Naturally gluten free shrimp and creamy Italian risotto rice is a creamy comforting meal. And It’s easier to make than you think.

15 Minute Wild Cod Piccata This meaty white fish absorbs the light and lemony piccata sauce with a sprinkling of lovely green capers.

Want to save this recipe? Pin it!

Print Pin Save Saved Recipe!

4.50 from 2 votes

Gluten Free Sole Meunière (Easy And Delicious)

Cook ModePrevent your screen from going dark

Gluten Free Sole Meunière, bathed in brown butter and lemon sauce is a delicious and elegant dish that you can have ready in just fifteen minutes.

Course Main Course

Cuisine American

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2

Calories 262kcal

Author Barbara Bianchi

Ingredients

• 1/2 cup Gluten Free All Purpose flour
• 2 teaspoons salt
• 1 teaspoon pepper
• 4 sole fillets 3-4 ounces each
• 6 tablespoons butter divided
• 6 tablespoons + 1/4 cup juice of fresh lemons
• 1 teaspoon parsley

Instructions

• Rinse and pat the sole fillets dry with paper towels and sprinkle one side with salt.
  4 sole fillets
• Combine gf flour, 2 teaspoons of salt, and 1 teaspoon of pepper in a shallow bowl. Dredge sole fillets in the seasoned flour.
  1/2 cup Gluten Free All Purpose flour, 2 teaspoons salt, 1 teaspoon pepper
• Heat 3 tablespoons of butter in a large (12-inch) skillet over medium heat until it starts to brown.

  Add 2 floured fillets and cook until golden on bottom, 2 to 3 minutes. Carefully turn fish over and cook until opaque in center and golden on bottom, about 2 more minutes.

  While the second side cooks, add 3 tablespoons of lemon juice to the pan.
• Carefully transfer fish fillets to a plate and pour sauce from the skillet over the fish. Sprinkle with parsley, salt, and pepper.
  1 teaspoon parsley
• Keep warm while you repeat steps 3 and 4 with the remaining 2 floured fillets.
• For extra sauce, add 1/4 cup of lemon juice to the skillet, stir, scraping up the little bits. Serve sauce on the side.

Notes

• Fish fillets should be de-boned and descaled. To check, just run your fingers along the flesh surface and the sides. You’ll feel if there are any pin bones inside. Pull them out slowly so that you don’t tear the flesh. You can use a tweezers if necessary.
• Make sure your sole fillets are of uniform thickness, and don’t overcrowd the pan. Cooking in batches if necessary ensures each piece gets a nice, even sear.
• The sole should be cooked through and opaque, with the flesh flaking easily with a fork. It typically takes just a few minutes per side.
• This recipe will work with other mild, flaky fish like flounder or tilapia. The cooking method remains the same, but keep in mind that different fish may have slightly different cooking times.
• Store any leftovers in an airtight container in the fridge. It’s best enjoyed within a day or two, and gently reheating it in a pan can help maintain its texture.

Nutrition

Calories: 262kcal

did you make this recipe? We want to see! Take a pic, and tag @glutenfreehomestead on Instagram.