Poached Fillet of Sole

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 251.3
  • Total Fat: 8.7 g
  • Cholesterol: 75.0 mg
  • Sodium: 124.3 mg
  • Total Carbs: 10.3 g
  • Dietary Fiber: 1.7 g
  • Protein: 28.0 g

View full nutritional breakdown of Poached Fillet of Sole calories by ingredient
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Number of Servings: 2


    2 tsp olive oil
    1/2 onion finely chopped
    3 shallots, thinly sliced
    1/4 cup dry white wine
    2 tsp fresh lemon juice
    1 tsp dried tarragon
    1 bay leaf
    1/8 tsp freshly ground black pepper
    2 4 ounce sole or flounder fillets
    1 1/2 tomatoes, chopped


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 fillets, 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 when tested with a fork, 2-3 minutes. Discard the bay leaf. Serve, topped with the sauce.

Number of Servings: 2

Recipe submitted by SparkPeople user KEEKBEAN.

TAGS:  Fish | Dinner | Fish Dinner |

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