Poached Fillet of Sole

READY IN: 25mins
Recipe by spritzker

Fish recipe from Fran

Top Review by Satyne

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.

Ingredients Nutrition


  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. 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. 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. Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
  5. This is good with brown rice and a salad.

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