Poached Basa Fillets Recipes

POACHED FILLET OF SOLE

Poached Fillet of Sole image

Make and share this Poached Fillet of Sole recipe from Food.com.

Provided by spritzker

Categories Low Cholesterol

Time 25m

Yield 1-2 serving(s)

Number Of Ingredients 11

Ingredients

2 teaspoons olive oil
1/2 onion, finely chopped
3 shallots, thinly sliced
1 garlic clove, minced I use more
1/4 cup dry white wine
2 teaspoons lemon juice
1 teaspoon dried tarragon
1 bay leaf
1/8 teaspoon black pepper
2 (4 ounce) tilapia fillets or 2 (4 ounce) other mild fish fillets
1 1/2 tomatoes, chopped

Steps:

In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
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.
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.
Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
This is good with brown rice and a salad.

Nutrition Facts : Calories 398.1, Fat 14.1, SaturatedFat 2.4, Cholesterol 102.2, Sodium 696.1, Carbohydrate 26.8, Fiber 3.5, Sugar 8, Protein 32.6

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