Prep 15 mins
Cook 10 mins
Fish recipe from Fran
Make and share this Poached Fillet of Sole recipe from Food.com.
- 2 teaspoons olive oil
- 1⁄2 onion, finely chopped
- 3 shallots, thinly sliced
- 1 garlic clove, minced I use more
- 1⁄4 cup dry white wine
- 2 teaspoons lemon juice
- 1 teaspoon dried tarragon
- 1 bay leaf
- 1⁄8 teaspoon black pepper
- 2 (4 ounce) sole fillets or 2 (4 ounce) flounder fillets or 2 (4 ounce) tilapia fillets or 2 (4 ounce) other mild fish fillets
- 1 1⁄2 tomatoes, chopped
- In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
- 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.
- 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.
- Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
- This is good with brown rice and a salad.
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.