Poached Sole
A delicate and tender poached sole served with a light lemon and herb sauce.
Nutrition
Calories: 220cal
Carbohydrate: 4g
Protein: 28g
Fat: 10g
Cholesterol: – -mg
Sodium: 380mg
Difficulty Level: easy
15 min Prep
20 min Cook
35 min Total
4 Servings
Ingredients
- 4 sole fillets (about 6 ounces each)
- 1 cup fish stock or vegetable broth
- 1/2 cup dry white wine
- 1 lemon, thinly sliced
- 2 tablespoons butter
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
Instructions
- Place the skillet over medium heat and add the fish stock and white wine. Allow the liquids to come to a gentle simmer. Tip: Make sure the skillet is large enough to fit all the fillets in a single layer.
- Season the sole fillets lightly with salt and pepper. Lay the fillets gently in the simmering liquid, ensuring they do not overlap. Place the lemon slices on top of the fish.
- Cover the skillet with a lid and poach the fillets for 8-10 minutes, until the fish turns opaque and flakes easily with a fork. Tip: Avoid lifting the lid too often to maintain even cooking temperature.
- Carefully remove the poached sole from the skillet using a spatula and transfer to a serving platter. Keep warm by loosely covering with aluminum foil.
- Increase the heat to medium-high and reduce the poaching liquid by half, about 5 minutes. Whisk in the butter until the sauce is smooth and glossy. Stir in the fresh parsley and dill.
- Pour the sauce over the poached sole and serve immediately. Tip: Garnish with additional herbs and lemon wedges for added flavor and presentation.
