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Dinner: Braised Sole with Tarragon & Chives
Delicious fish dish using sole that you can substitute with haddock, salmon, halibut or any other firm fresh fish.
This recipe includes superfoods such as:
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Get it now →Ingredients
1 tsp light buttery spread
1 wedge or slice lemon
1/3 tbsp leaves tarragon
1/4 cup chopped celery
2/3 tbsp chopped chives
1/4 cup chopped onion
1/4 cup chopped onion
3 fl oz dry white wine
1/3 cup water
2 fillets dover sole
Instructions
1. For the poaching liquid; in a medium heavy saucepan combine water, wine, onions, celery and lemon and simmer for 15 minutes. Strain and keep warm.
2. For the sole; in a large heavy frying pan melt the butter over medium heat and saute onions until translucent, about five minutes.
3. Put fish in pan with onions. Pour poaching liquid around the fish along with tarragon and simmer gently for eight minutes or until fish is firm to the touch and white in the center.
4. Using a slotted spoon, remove the fish to a heated platter.
5. Add chives and a little of the poaching liquid on top of fish.
6. Serve at once.
7. Note: based on recipe from Anna and Michael Olson's Cook At Home cookbook.
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Get it now →Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 214 kcal | ||
| Fat 2.85 g | ||
| Carbohydrate 6.08 g | ||
| Protein 31.34 g | ||
| Iron 8 mg | ||
| Calcium 11 mg | ||
| Cholesterol 78 mg | ||
| Monounsaturated Fat 0.73 g | ||
| Polyunsaturated Fat 0.84 g | ||
| Saturated Fat 0.74 g | ||
| Sodium 161 mg | ||
| Sugar 2.48 g | ||
| Potassium 728 mg | ||
| Vitamin A 9 mcg | ||
| Vitamin C 26 mg | ||
| Fiber 0.9 g | ||
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