Sole Meunière 1.0 with trout roe, capers and citrus vinaigrette

Ingredients

• 300 g Sole fillet (fresh, skin removed)
• 30 ml Sunflower oil (for the initial searing)
• 5 g Salt (fine salt)
• 60 g Unsalted butter (for the brown butter)
• 50 g All-purpose flour (to lightly coat the fish)
• 30 g Trout roe (about 2 tablespoons)
• 15 g Capers (rinsed and drained)
• 2 g Fresh tarragon (finely chopped)
• 15 ml Fresh lemon juice (about 1 tablespoon)
• 30 g Orange segments (peeled and seedless)
• 5 ml Fresh lime juice (optional, for extra acidity)

Instructions

1. Prepare the sole

   Remove the black skin using a small knife, then detach the white skin by gently sliding it off with the thumb and a damp cloth. Remove the innards, fins and small bones. Rinse quickly with cold water and pat dry with paper towels.

   Time: PT10M

2. Season and flour

   Lightly sprinkle both sides of the fillet with salt, then quickly pass it through flour, shaking off the excess.

   Time: PT5M

3. Heat the pan

   Pour 1 to 2 tablespoons of sunflower oil into the pan and heat over medium‑high heat until it begins to smoke lightly.

   Time: PT2M

   Temperature: 180°C

4. Make the brown butter

   Add the unsalted butter, let it melt, then continue cooking until it becomes foamy and golden specks appear (brown butter).

   Time: PT2M

   Temperature: 180°C

5. Cook the sole – first side

   Place the fillet, skin side down (or the thicker side) in the pan. Cook 3 to 4 minutes without moving it, until the edges become opaque.

   Time: PT4M

   Temperature: 180°C

6. Baste and finish cooking

   Using a spoon, continuously baste the fillet with the brown butter, add the remaining butter gradually and cook another 3 to 4 minutes, until the flesh separates easily.

   Time: PT5M

   Temperature: 180°C

7. Rest the fish

   Remove the sole from the pan, place it on a warm plate and loosely cover with a sheet of aluminum foil to keep warm.

   Time: PT2M

8. Prepare the citrus vinaigrette

   In a small bowl, combine the orange segments, lemon juice, lime juice (if used), capers, chopped tarragon and trout roe. Adjust seasoning with a pinch of salt.

   Time: PT5M

9. Plating

   Place the sole fillet on the oval plate, drizzle the edge of the plate with brown butter, then spoon the citrus vinaigrette over the fish. Optionally garnish with a few extra tarragon leaves.

   Time: PT2M

Nutrition Facts

Calories

400

Protein

30 g

Carbohydrates

10 g

Fat

25 g

Fiber

1 g