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Recipe Category / Seafood and Fish

Sole Meuniere with mashed peas

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.


For the sole meuniere

  • Place a pan over medium heat.
  • Remove the head and the bones on both sides of the sole.
  • Season it with salt and pepper. Add the olive oil.
  • Add the sole to the pan and fry slowly for about 2 minutes.
  • When golden on one side, flip it over and fry for another 2 minutes.
  • Add 2 tablespoons of butter and continue frying over low heat.
  • When ready, remove from pan.

For herb sauce

  • Place the same pan over heat. Add a clove of garlic, thyme, lemon juice and the squeezed lemon wedges.
  • Mix and remove pan from heat.
  • In a bowl, add the parsley thinly chopped, salt, pepper and capers.
  • Add the aromatic butter from the pan through a sifter to strain. Mix with a spoon.
  • To fillet the sole, use a spatula and slide it in between the two pieces of the sole to dislodge the bones, running it from one end to the other. Remove central bones and discard.

To serve

  • Serve with mashed peas, herb sauce and lemon wedges dipped in finely chopped parsley.
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Nutrition information per portion

Calories (kcal)
34 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
43 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
70 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
13 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
21 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
120 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
64 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
25 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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