Recipe Sifter

X
  • Start Here
    • Course
    • Main Ingredient
    • Cuisine
    • Preparation
    • Occasion
    • Diet
    • Nutrition
1

Select () or exclude () categories to narrow your recipe search.

2

As you select categories, the number of matching recipes will update.

Make some selections to begin narrowing your results.
  • Calories
  • Amount per serving
    1. Total Fat
    2. Saturated Fat
    3. Polyunsat. Fat
    4. Monounsat. Fat
    5. Trans Fat
  • Cholesterol
  • Sodium
  • Potassium
  • Total Carbohydrates
    1. Dietary Fiber
    2. Sugars
  • Protein
  • Vitamin A
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Calcium
  • Iron
  • Vitamin E
  • Magnesium
  • Alcohol
  • Caffeine
  • Find exactly what you're looking for with the web's most powerful recipe filtering tool.

    You are in: Home / Recipes / Poached Fillet of Sole Recipe
    Lost? Site Map

    Poached Fillet of Sole

    Poached Fillet of Sole. Photo by Satyne

    1/2 Photos of Poached Fillet of Sole

    more photos

    Total Time:

    Prep Time:

    Cook Time:

    25 mins

    15 mins

    10 mins

    Chef #315495's Note:

    Fish recipe from Fran

    • Save to Recipe Box

    • Add to Grocery List

    • Print

    • Email

    My Private Note

    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
    2. 2
      Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
    3. 3
      Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
    4. 4
      Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
    5. 5
      This is good with brown rice and a salad.

    Ratings & Reviews:

    • on January 25, 2013

      55

      This was really lovely.

      After some initial questioning of the cooking method (not sure if it's really poached or should be called braised) I prepared all ingrediants. This only took about 10-15 minutes. I had some fresh tarragon growing so opted to use a few sprigs of that rather than dried. I was unable to source any Sole so I used Basa fillets (1 fillet gives you about 2 serves for this dish)

      I did also decide to double the sauce so that my fish would actually be submerged in the pan that I used.

      The directions were nice and easy to follow and this was a surprisingly quick and delicious meal.

      I served this with some quinoa & spinach.

      Thanks for a lovely dinner.

      people found this review Helpful. Was this review helpful to you? Yes | No

    Advertisement

    Nutritional Facts for Poached Fillet of Sole

    Serving Size: 1 (304 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 398.1
     
    Calories from Fat 126
    31%
    Total Fat 14.0 g
    21%
    Saturated Fat 2.3 g
    11%
    Cholesterol 102.2 mg
    34%
    Sodium 696.0 mg
    29%
    Total Carbohydrate 26.7 g
    8%
    Dietary Fiber 3.4 g
    13%
    Sugars 8.0 g
    32%
    Protein 32.6 g
    65%

    Ideas from Food.com

    “Everything

    Everything Holidays

    Make this season merry, bright and manageable with our easy ideas.

    Advertisement


    Food.com Network of Sites

    • Mexican Recipes
    • Chinese Recipes
    • Australian Recipes
    • Breakfast Recipes
    • Greek Recipes
    • Restaurant Recipes
    • Italian Recipes
    • Christmas Recipes
    • Thanksgiving Recipes
    • Southern Recipes
    • Dessert Recipes
    • Deep Fried Recipes
    • Thai Recipes
    • Low Cholesterol Recipes
    • Indian Recipes
    • Healthy Recipes
    • Meatloaf Recipes