Sole Meunière
Pan-seared sole in brown butter with lemon. Zero fiber, tender flakes, and classic French technique adapted for flare-safe eating—one of the gentlest fish preparations many of us can tolerate.
Sole Meunière
Pan-seared sole in brown butter with lemon. Zero fiber, tender flakes, and classic French technique adapted for flare-safe eating—one of the gentlest fish preparations many of us can tolerate.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Pat sole fillets completely dry with paper towels on both sides.
Equipment: paper towelsTip: Excess moisture prevents browning—this step is essential for golden, crispy fishMix rice flour, salt, and white pepper on a shallow plate.
Equipment: shallow plateDredge each fillet lightly in the seasoned flour, coating both sides and shaking off any excess.
Heat 2 tablespoons butter in a large nonstick or stainless steel skillet over medium-high heat. Wait until the butter foams and subsides (about 1 minute).
Equipment: large nonstick skilletCarefully add the fillets in a single layer. Cook undisturbed for 2-3 minutes, until the bottom turns golden brown and releases easily from the pan.
Tip: Don't crowd the pan—cook in batches if neededCarefully flip with a thin spatula and cook 1-2 minutes more, until the fish flakes easily when pressed and is opaque throughout. Internal temperature should reach 145°F (63°C).
145°F (63°C)Equipment: thin spatulaTransfer fillets to warm serving plates.
Wipe the skillet clean with a paper towel and return to medium heat.
Equipment: paper towelAdd the remaining 2 tablespoons butter and swirl the pan constantly. Cook for 1-2 minutes, until the butter turns light golden brown and smells nutty (not burnt).
Tip: Watch carefully—brown butter goes from nutty to burnt in secondsRemove from heat immediately and carefully add the lemon juice—it will sizzle and foam vigorously.
Tip: The butter will sizzle dramatically—keep your face backPour the warm brown butter sauce over the fish, dividing evenly. Garnish with chopped parsley and serve with lemon wedges on the side.
Notes
Storage
Best eaten fresh. Leftovers will keep refrigerated in an airtight container for up to 1 day, but fish texture suffers when reheated. Enjoy cold over salad or at room temperature if you must save it.
Fish selection
Sole, flounder, or petrale sole all work beautifully. Look for fillets that are shiny, translucent, and smell fresh (never fishy). Dover sole is the classic French choice but costs significantly more.
SCD modification
Rice flour is SCD-illegal. Use finely ground blanched almond flour instead for a compliant coating—it creates a nuttier crust and crisps beautifully with the same technique.
Dairy-free alternative
Replace butter with ghee (clarified butter, zero lactose) or use a 50/50 mix of olive oil and ghee for the brown butter sauce. The flavor shifts but remains delicious.
Lemon sensitivity
If citrus aggravates your symptoms, reduce lemon juice to 1 tablespoon or omit entirely. The brown butter alone is rich enough to carry the dish.
Make it a meal
Serve over white rice, mashed potatoes (peeled), or soft-cooked zucchini noodles. Add steamed carrots or well-cooked green beans for more volume.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
