Poached Fillet Of Sole

Total Time: 25 mins Preparation Time: 15 mins Cook Time: 10 mins

Ingredients

• Servings: 1
• 2 teaspoons olive oil
• 1/2 onion, finely chopped
• 3 shallots, thinly sliced
• 1 garlic clove, minced i use more
• 1/4 cup dry 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

Recipe

• 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.