Sole meunière with zucchini and tomato-caper relish

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Sole meunière with zucchini and tomato-caper relish

Sole meunière with zucchini and tomato-caper relish

Gluten-Free Friendly, Dairy-Free, Soy-Free, Paleo, Mediterranean, Lean & Clean, Pescatarian, Diabetes-Friendly, Carb-Conscious, No Added Sugar, <600 Calories

2 Servings, 390 Calories/Serving

25–40 Minutes

Our spin on sole meunière employs arrowroot powder in place of all-purpose flour, keeping it gluten-free and delicious.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 1 organic zucchini or other summer squash
  • 6 ounces organic grape or cherry tomatoes
  • 3 organic scallions
  • 1 tablespoon capers
  • 1 organic lemon
  • Fish options:
  • 2 wild skinless sole fillets (about 5 ounces each)
  • 2 wild Alaskan skinless halibut fillets (about 5 ounces each)
  • 2 wild skin-on snapper fillets (about 6 ounces each)
  • ¼ cup arrowroot powder
  • 4 or 5 sprigs organic fresh flat-leaf parsley

Nutrition per serving

Calories 390, Total Fat 25g (32% DV), Sat. Fat 3.5g (18% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 500mg (22% DV), Total Carb. 29g (11% DV), Fiber 5g (18% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 19g

Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten.

*Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.


2-serving instructions (4-serving modifications in red)

Wash produce before use


Cook the zucchini

  • Cut the zucchini in half lengthwise, then crosswise into ¼-inch-thick half-moons.

In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Working in batches if needed, arrange the zucchini in a single layer, season with salt and pepper, and cook, turning once, until lightly browned and just starting to soften, 4 to 6 minutes. Transfer to a plate. Clean out the pan.

While the zucchini is cooking, prepare the tomato-caper relish.


Make the tomato-caper relish

  • Cut the tomatoes into quarters.
  • Trim the root ends from the scallions; thinly slice the scallions.
  • Rinse the capers, then coarsely chop them.
  • Zest the lemon; cut the lemon into wedges. [Cut 1 lemon into wedges. Save the remaining lemon.]

In a medium bowl, stir together the tomatoes, scallions, capers, lemon zest, and 1 to 2 tablespoons oil; season to taste with salt and pepper. Let stand, stirring occasionally, while you prepare the rest of the meal.


Prep and cook the fish

  • Pat the fish dry with a paper towel; season with salt and pepper. If using snapper, discard the skin, if desired.
  • On a plate or shallow bowl, spread the arrowroot powder in an even layer. 

Working with 1 fillet at a time, gently press the fish into the arrowroot powder, coating both sides. 

In the same pan used for the zucchini, warm 1 tablespoon [2 TBL] ghee, butter, or oil over medium-high heat until hot but not smoking. Add the fish and cook, turning once, until the crust is golden brown and the fish is cooked through, 2 to 4 minutes per side for sole and 4 to 6 minutes per side for halibut or snapper. Transfer to a plate. 

While the fish is cooking, prepare the parsley. 


Prep the parsley

  • Strip the parsley leaves from the stems; coarsely chop the leaves. 


Transfer the fish and zucchini to individual plates. Garnish the fish with the lemon wedges and parsley, top the zucchini with the tomato-caper relish, and serve.

Kids Can!
  • Drizzle the zucchini with oil.
  • Rinse the capers.
  • Stir the tomato-caper relish.
  • Spread the arrowroot powder on a plate.
  • Strip the parsley leaves.