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    You are in: Home / Recipes / Poached Fillet of Sole Recipe
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    Poached Fillet of Sole

    Poached Fillet of Sole. Photo by Satyne

    1/2 Photos of Poached Fillet of Sole

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    Total Time:

    Prep Time:

    Cook Time:

    25 mins

    15 mins

    10 mins

    Chef #315495's Note:

    Fish recipe from Fran

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    Units: US | Metric


    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


      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


    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
    Total Fat 14.0 g
    Saturated Fat 2.3 g
    Cholesterol 102.2 mg
    Sodium 696.0 mg
    Total Carbohydrate 26.7 g
    Dietary Fiber 3.4 g
    Sugars 8.0 g
    Protein 32.6 g

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