Mile & Bite Health Coaching
Sole Meuniere
Ingredients: 1 large sole, 4 Tbsp butter, 4 Tbsp grass-fed ghee, 1/2 cup coconut flour (I have used dessicated coconut), a few pieces of parsley, 1 lemon, salt and pepper to taste.
Wash, clean and descale the fish really well. See if you can ask the fishmonger to descale the fish for you so you can save time at home.
Preheat oven to 200C. Line a baking tray with foil and spread two tablespoons of butter over the foil to prevent the fish sticking to the tray.
Pour the coconut flour over a large plate, sprinkle with salt and pepper. Coat the fish with coconut flour and set aside
Heat 2 tbsp of ghee in a frying pan over medium high heat. Pan-fry the fish for 4 minutes on each side until golden. Add more ghee before you turn to the other side.
Transfer the fish to the baking tray and bake in the oven at 200C for 4 minutes on each side. Garnish with parsley. Serve with lemon wedges.
Transfer the fish to the baking tray and bake in the oven at 200C for 4 minutes on each side. Garnish with parsley. Serve with lemon wedges.
