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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


  • 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


  • 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.


Calories: 262kcal