Best with Grilled Vegetables & Caramelized Onions
1. Prepare the Caramelized Onions
Heat the olive oil and butter in a pan over medium-low heat.
Add the sliced onions and a pinch of salt. Cook slowly, stirring often, for 20–25 minutes until deeply golden and soft.
Stir in the brown sugar and balsamic vinegar (if using) and cook for another 2 minutes. Set aside.
2. Grill the Vegetables
Toss the bell peppers, courgette and red onion with olive oil, salt and pepper.
Grill or roast at 200°C for 15–20 minutes, until lightly charred and tender. Set aside.
3. Cook the Sole
Season the thawed sole fillets with salt and pepper, then lightly dust with flour, shaking off any excess.
In a large pan, heat the butter and olive oil over medium-high heat.
Add the sole and cook for 2–3 minutes per side, until golden and just cooked through.
Squeeze lemon juice over the fish and sprinkle with chopped parsley.
4. Serve
Plate the grilled vegetables and add a generous spoonful of caramelized onions.
Top with the golden sole fillet, drizzle with the pan butter, and serve with a lemon wedge.
What to Serve With Sole Meunière
This dish works beautifully as a complete meal, but can also be served with:
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Steamed baby potatoes
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Buttered new potatoes
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A crisp green salad
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Crusty bread to soak up the lemon butter
Tips for the Best Sole Meunière
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Thaw frozen sole fully and pat dry before cooking
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Use a light hand when dusting with flour
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Don’t overcook — sole is delicate and cooks quickly
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Serve immediately for the best texture and flavour
Cooking with Quality Frozen Seafood
Sole is a delicate fish that benefits from careful handling. Our sole is available frozen only, allowing the fish to be preserved at peak quality and ensuring consistent results in the kitchen.
At Pescaluna, we supply premium frozen sole that performs beautifully in classic dishes like Sole Meunière. Our seafood is available to buy online or in store, supplying homes, restaurants and retailers across Cape Town with reliable, high-quality products.
👉 Shop online or visit us in store to explore our frozen seafood range.
