Poached Fillets In Caraway Sauce Recipes

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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

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

POACHED FILLETS IN CARAWAY SAUCE



Poached Fillets in Caraway Sauce image

Caraway seeds have too long been relegated to the tops of rye bread; their bitter, nutty flavor is distinctive and easy to like.Here they dominate a simple Romanian sauce used for fish. To crush the seeds, put them in a plastic bag and press on it with the bottom of a pot-really lean into it, rock back and forth a bit, and you'll get it. If you can lay your hands on crusty rye or pumpernickel bread, this is the place for it. Salad or any simple vegetable dish, along with rice if you don't have or want bread, would also be good.

Yield makes 4 servings

Number Of Ingredients 9

2 tablespoons corn, grapeseed, or other neutral oil
1 medium onion, diced
2 tablespoons caraway seeds, crushed
2 tablespoons snipped fresh chives, plus more for garnish
1/2 cup fish stock, preferably homemade (page 161), or water
1/4 cup fresh lemon juice
1/4 cup dry white wine or more stock or water
Salt and black pepper to taste
1 1/2 to 2 pounds fillets of sea bass, red snapper, grouper, or other firm fish, skinned

Steps:

  • Heat the oil in a large deep skillet with a lid over medium heat, then add the onion, half the caraway seeds, and the chives. Cook until the onion softens, about 5 minutes, then add the stock and the other liquids; raise the heat to high and reduce by about half; this will take just a few minutes. Season with salt and pepper.
  • Sprinkle the fillets with salt and pepper and the remaining caraway seeds. Lay the fillets in the liquid, cover, turn the heat to medium, and poach until the fillets are white and opaque throughout, about 5 minutes (the fish is done when it offers little resistance to a thin-bladed knife). Garnish with chives and serve immediately.

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