Sole Meuniere


  • 4 fresh sole fillets, 3 to 4 oz each
  • 4 Tbsp olive oil or unsalted grass-fed butter
  • 4 Tbsp Almond Flour (blanched or un-blanched)
  • Salt & pepper
  • 1 lemon, freshly squeezed
  • 1 Tbsp fresh parsley


  1. Heat oil or melt butter in frying pan
  2. In a separate bowl add a few tablespoons of almond flour with some salt and pepper
  3. Pat dry fish and then rub pieces into the flour mixture until covered
  4. Place fillets in the pan and let cook for about two minutes over medium heat
  5. Pour just about half of the lemon juice over the fish, and then flip fillets
  6. Cook for another few minutes until fish becomes flaky and then remove from pan
  7. Pour oil and extra lemon juice over fish and then top with a bit of parsley



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