Lemon Poached Sole

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 298.3
  • Total Fat: 15.2 g
  • Cholesterol: 93.0 mg
  • Sodium: 1,743.4 mg
  • Total Carbs: 6.4 g
  • Dietary Fiber: 0.2 g
  • Protein: 32.7 g

View full nutritional breakdown of Lemon Poached Sole calories by ingredient



Number of Servings: 4

Ingredients

    4T butter
    2T flour
    4 cups chicken broth
    1 pound sole fillets
    Juice of 1 1/2 lemons
    2T chopped fresh dill

Directions

Melt 4T butter in a dutch oven or large saucepan. Add 2T flour and cook until golden brown. Add 4 cups chicken stock and bring to a boil. Turn down heat and simmer until sauce has reduced by 1/4 of the volume, about 30 minutes. Gently lay the sole fillets into the pan (you may need to do it in batches) and poach until fish is opaque and breaks apart easily, 3 to 4 minutes per batch. Remove fish from pan. Add the juice of 1 1/2 lemons and 2T chopped fresh dill. Ladle the sauce over the fish and serve immediately.

Number of Servings: 4

Recipe submitted by SparkPeople user BATHOLMES.

TAGS:  Fish | Dinner | Fish Dinner |