Poached Fillet of Sole
Delicate, flavorful, and effortlessly elegant, this Poached Fillet of Sole recipe is a testament to the beauty of simplicity in seafood cuisine. Fresh sole fillets are gently poached in a luxurious blend of dry white wine, fish stock, and a hint of lemon juice, creating a dish brimming with light, citrusy notes. The addition of butter-sautéed shallots enhances the depth of flavor, while a quick reduction of the poaching liquid yields a velvety sauce that perfectly complements the tender, flaky fish. Finished with a sprinkle of fresh parsley for a bright, herbaceous touch, this recipe is perfect for a sophisticated weeknight dinner or an impressive yet easy-to-make main course for entertaining. Ready in just 35 minutes, this classic dish pairs beautifully with steamed vegetables or a side of buttery mashed potatoes for a restaurant-quality meal at home.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup dry white wine
- 1 cup fish stock
- 2 tablespoons unsalted butter
- 2 small, finely chopped shallots
- 2 tablespoons lemon juice
- 2 tablespoons, finely chopped fresh parsley
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Prepare the sole fillets by rinsing them gently under cold water and patting them dry with a paper towel. Season both sides of the fillets with salt and pepper.
In a large, shallow skillet, melt the butter over medium heat. Add the chopped shallots and cook until soft and translucent, about 3 minutes.
Pour the white wine and fish stock into the skillet with the shallots. Stir in the lemon juice and bring the mixture to a gentle simmer.
Carefully place the sole fillets into the simmering liquid, ensuring they are partially submerged. Reduce the heat to low, cover the skillet with a lid, and let the fillets poach for 6 to 8 minutes, or until the fish is opaque and flakes easily with a fork.
Using a slotted spatula, carefully transfer the poached fillets to a serving platter and tent them with foil to keep warm.
Increase the heat to medium-high and allow the poaching liquid to reduce by about half, creating a flavorful sauce. This should take 5 to 7 minutes.
Taste the sauce and adjust seasoning with additional salt or pepper if needed. Stir in the chopped parsley.
Pour the sauce over the poached sole fillets and serve immediately. Garnish with additional parsley or lemon wedges, if desired. Enjoy!
Nutrition Facts
Calories |
179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 55 mg | 18% | |
| Sodium | 554 mg | 24% | |
| Total Carbohydrate | 3.2 g | 1% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 1.1 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 33 mg | 3% | |
| Iron | 0.7 mg | 4% | |
| Potassium | 344 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
