Tuesday, January 11, 2011

Easy Sole Meuniere with Lemon Garlic Spinach

Butter. It's dairy, right? A no-go on the paleo diet? Well...not so fast! When cooking, there are some meals that just yearn for the flavor of butter. I'm not talking margarine or anything that comes in a tub and says it tastes like butter. Nothing fake. This recipe uses grass-fed butter. Even Robb Wolf, in The Paleo Solution, puts grass-fed butter on the "occasional" list, unless you have autoimmunity. Grass-fed butter is high in antioxidants, and high in flavor. I get mine from Wallace Farms. This meal is quick and easy. It uses very few ingredients and the sole melts in your mouth. You could use the same cooking method for cod, halibut, or your favorite white fish. It's light and lemony. Enjoy!

Adapted from Barefoot Contessa Back to Basics, Ina Garten

Serves 2 (2 fillets per person).

1/2 cup almond flour
sea salt
freshly ground black pepper
4 fresh sole fillets, 3 to 4 oz each
6 Tbsp unsalted grass-fed butter
1 tsp lemon zest
6 Tbsp freshly squeezed lemon juice (2 - 3 lemons)
1 Tbsp minced fresh parsley

  1. Preheat the oven to 200 degrees and insert two heat-proof plates.
  2. Combine flour, 2 tsp salt, and 1 tsp pepper in a large shallow plate. Pat the sole fillets dry with a paper towel and sprinkle one side with salt.
  3. Heat 3 Tbsp of the butter in a large saute pan or cast-iron skillet over medium heat until it starts to brown.
  4. Dredge 2 sole fillets in the seasoned flour on both sides and place in the hot butter.
  5. Lower the heat to medium low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. Remove cooked fillets to warm plate and repeat process with remaining fillets and remaining 3 Tbsp butter.
  6. When all fillets are cooked, add lemon juice and rind to pan and stir with a whisk, scraping any browned bits from bottom.
  7. Drizzle cooked fish with lemon butter sauce, sprinkle with pepper and parsley.
  8. Serve immediately with lemon-garlic spinach.


  1. hmmm.. Grass fed butter? I didn't know you could feed grass. Haha. Anyway nice recipe

    1. Haha! It seems a little more concise than "butter made from the cream that comes from cows who eat grass"! :) Hope you enjoy it! Thanks for the laugh!