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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

In a large, shallow skillet, melt the butter over medium heat. Add the chopped shallots and cook until soft and translucent, about 3 minutes.

Step 3

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.

Step 4

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.

Step 5

Using a slotted spatula, carefully transfer the poached fillets to a serving platter and tent them with foil to keep warm.

Step 6

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.

Step 7

Taste the sauce and adjust seasoning with additional salt or pepper if needed. Stir in the chopped parsley.

Step 8

Pour the sauce over the poached sole fillets and serve immediately. Garnish with additional parsley or lemon wedges, if desired. Enjoy!

Nutrition Facts

Serving size	(1005.8g)

Amount per serving	% Daily Value*
Calories	769.1

Total Fat 31.2g	0%
Saturated Fat 15.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 262.0mg	0%
Sodium 1847.3mg	0%
Total Carbohydrate 19.0g	0%
Dietary Fiber 2.4g	0%
Total Sugars 7.8g
Protein 65.2g	0%

Vitamin D 400IU	0%
Calcium 157.3mg	0%
Iron 3.3mg	0%
Potassium 1721.7mg	0%

*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.

Source of Calories

Fat: 45.5%

Protein: 42.2%

Carbs: 12.3%