Poached Fillet of Sole

Poached Fillet of Sole

Time: 25 mins

Ingredients

  • 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

Directions

  • 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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