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Published October 9, 2014 | Last Updated October 2, 2022 By Barbara Bianchi 5 Comments

Gluten Free Sole Meunière (Easy And Delicious)

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Gluten Free Sole Meunière is a delicious and elegant dish that you can have ready in just fifteen minutes.

gluten free sole meuniere

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” and refers to the way the fish is dredged in flour before cooking. 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.

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

What is Meunière sauce made of?

The sauce is simply made with brown butter, lemon, and parsley. 

So, here are all the ingredients you’ll need 

• Bob’s Red Mill Gluten Free All Purpose flour
• salt
• pepper
• sole fillets
• butter
• fresh lemons
• and parsley

How to make it

*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.

Gluten Free Sole Meunière

Now heat your butter in a large skillet over a medium heat until it starts to brown.

Add fillets, 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.

sole

What goes with this meal?

Serve with your favorite vegetables for a quick easy meal.

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

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.

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4.50 from 2 votes

Gluten Free Sole Meunière (Easy And Delicious)

Gluten Free Sole Meunière is a dlicious and elegant dish that you can have ready in just fifteen minutes. 
Course Main Course
Cuisine American
Keyword gluten free, healthy fillet of sole recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 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.
  • Combine gf flour, 2 teaspoons of salt, and 1 teaspoon of pepper in a shallow bowl. Dredge sole fillets in the seasoned flour.
  • 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.
  • 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.

Nutrition

Calories: 262kcal
did you make this recipe? We want to see! Take a pic, and tag @glutenfreehomestead on Instagram.
  • About the Author
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About Barbara Bianchi

Barbara loves to bring fun into the kitchen and healthy food to the table. She also enjoys drinking coffee, eating a little chocolate, reading a good novel, going for walks and spending time with her family and friends.
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  • Frozen Strawberry Protein Pops - July 28, 2022
  • High-Protein Smoothie With Strawberries - July 15, 2022
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Filed Under: Dinner, Fish & Seafood, Nut free, Recipe

Reader Interactions

Comments

  1. Tamala says

    October 9, 2014 at 8:50 pm

    I love fish and this looks simply DIVINE!! My gosh.. this is wonderful. Thank you so much for sharing this delicious recipe 🙂

    Reply
    • Barbara says

      October 9, 2014 at 9:23 pm

      Thank you for your enthusiasm!

      Reply
  2. victoria m. says

    October 9, 2014 at 8:55 pm

    The fish looks absolutely YUMMY! My mouth is watering just from seeing the pictures. I haven’t paid much attention to gluten in my own diet and there are so many mixed opinions on the subject. You are obviously all for gluten-free, what is your opinion on the subject?

    p.s. thank you for sharing the recipe!

    Reply
    • Barbara says

      October 9, 2014 at 9:42 pm

      You’re welcome Victoria.

      A lot of folks are finding that they feel better without gluten.

      Half my family has non-celiac gluten sensitivity. They must eat gluten free. Hence, I determined to take our favorite recipes and make them gluten free. 🙂

      Reply
  3. Janice Daughdrill says

    February 17, 2020 at 2:31 pm

    This blog about Gluten Free Sole Meunière (Easy And Delicious) helps me a lot
    in my diet. You can have the best Custom Keto Diet plan here: https://s96.me/keto-diet Kiss you all!

    Reply

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