Fish

Poached Fillet of Sole is for Dinner.

Poached Fillet of Sole takes several minutes to prepare.

Poached Fillet of Sole takes several minutes to cook.

Poached Fillet of Sole makes 2 servings.

The ingredients for Poached Fillet of Sole are:

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

Here is how you make Poached Fillet of Sole:

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: 2Recipe submitted by SparkPeople user KEEKBEAN.

The nutritional information for Poached Fillet of Sole is:

• 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