• tmacon1963

Low Carb / Keto Sole Meuniere.2 net Carbs

Updated: Sep 18, 2019

Well or something like it . Classic sole meuniere is a preparation of dover sole from Brittiany France , dredged in flour and sautéed in clarified butter and served topped with a Lemon infused Buerre Noisette and Parsley . So without dover sole or flour this is a nice low carb variation . Flounder and sole are both flat fish with nice tender flesh and the coconut flour work well here. But is not as elegant as the original French preparation .

Here it is served blistered cherry tomatoes and sautéed shredded cabbage .




Low Carb keto Sole Meunière with brown butter and capers.


Ingredients.


4 -flounder filets.

1 -preparation of low carb coconut flour breading mixture (see below)

3-4 Tbsp. Clarified butter or Ghee

3- Tbsp. capers

1- Lemon

3- tbsp. minced parsley

3- Tbsp. Butter

Salt and pepper.


Low Carb Coconut Flour Breading

Ingredients


1 – Cup Coconut flour

2- Tsp baking powder

1-Tsp garlic powder

¼ Cup Parmesan cheese

Combine and mix thoroughly


Preparation:


Lightly salt and pepper both sides of each filet .


Spread Coconut flour mixture in a flat plate or pan and gently coat each filet in the mixture, pressing the flour mixture into the flesh and gently shaking off the excess by holding with one hand and tapping with the other set aside.


Over medium high flame, heat clarified butter and when hot place filets in flattest side down first.

(See video on how to clarify butter)


Sautee filets for about two minutes on one side before flipping (don’t allow the grease to smoke adjust heat as necessary).


Once the filets begin to stiffen gently turn over and sauté for two or so minutes on the more rounded side of the filets, this will be the presentation side.


Turn the fish one more time and with a spoon baste the presentation side with the hot oil to make sure the breading is nice and brown. Remove and set aside on a warm plate or a rack in a warm oven.


Note if doing more than four filets clean out pan and change oil so as to not burn the coconut flour that falls of the fish and cause an off putting or burnt flavor to be transmitted to the fish.

For the brown butter and caper sauce.


Right before plating , Clean pan and over heat melt butter till the foam begins to subside and it turns a light brown giving off a nutty aroma , this is called a buerre nosiette .


Squeeze in a tablespoon of lemon add capers and parsley cooking for 10 seconds longer then remove from heat .


Spoon sauce over filets and serve

You may garnish wit a little Fleur de Sel if you wish


Nutrition Facts " Fish only " Servings 2.0 Amount Per Serving calories 448 % Daily Value * Total Fat 27 g 42 % Saturated Fat 15 g 73 % Monounsaturated Fat 6 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 122 mg 41 % Sodium 542 mg 23 % Potassium 31 mg 1 % Total Carbohydrate 6 g 2 % Dietary Fiber 4 g 14 % Sugars 1 g Protein 45 g 90 % Vitamin A 31 % Vitamin C 9 % Calcium 26 % Iron 3 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

138 views

Don't Miss Out