Poached Fillet Of Sole

Recipe Ingredients

2 teaspoons	10ml	Olive oil
1/2		Onion - finely chopped
3		Shallots - thinly sliced
1		Garlic clove - minced
1/4 cup	59ml	Dry white wine
2 teaspoons	10ml	Fresh lemon juice
1 teaspoon	5ml	Dried tarragon
1		Bay leaf
1/8 teaspoon	0.6ml	Freshly-ground black pepper
2		Sole or flounder fillets - (4 oz ea)
1 1/2		Tomatoes - chopped

Recipe Instructions

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 fillets. 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 when tested with a fork, 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.

This recipe yields 2 servings.

Per Serving: 254 Calories, 7 g Total Fat, 1 g Saturated Fat, 68 mg Cholesterol, 132 mg Sodium, 13 g Total Carbohydrate, 2 g Dietary Fiber, 29 g Protein, 64 mg Calcium.

Serving Provides: 1 Fruit/Vegetable, 2 Protein/Milk, 1 Fat.

Points Per Serving: 5.

Source:
Simply the Best: 250 Prizewinning Family Recipes by Weight Watchers

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