Poached Fillet Of Sole

Fish recipe from fran

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.

Cholesterol 68mg.

Sodium 132mg.

Carbs 13g.

Fiber 2g.

Protein 29g.

Calcium 64mg.

This is good with brown rice and a salad.

olive oil, onion, shallots, garlic clove, dry white wine, lemon juice, dried tarragon, bay leaf, black pepper, sole fillets, tomatoes