Lemon Poached Sole
Recipe by Chef Michael Williams
Michael Williams

Lemon Poached Sole

  • Prep time 5 mins
  • Cook time 10 mins

If you are looking for a tasty way to replace the common breaded and fried sole, this is a wonderful healthy and quick option. The liquid that you poach the sole in becomes an amazing sauce that goes great with a side of rice and vegetables.



  1. In a medium frying pan, bring all ingredients, except the sole, to a simmer.
  2. Add the sole, cover and continue to simmer until fillets turn opaque, approximately 4-6 minutes depending on the thickness and then remove from the liquid with a slotted spatula saving the liquid.
  3. Increase the heat to medium-high and boil uncovered until liquid thickens (approx. 5 minutes).
  4. Plate sole with rice and your favourite cooked vegetable. Spoon sauce over sole and vegetables. Time to enjoy.


  • Try using halibut, basa or cod for something different.
  • When cooking the rice use your favourite fruit juice or broth as a substitute for water.
  • For people with diabetes, omit the sugar or use a sugar substitute.

Nutrients per Serving: Calories (kcal) 414.6 Fat (g) 9.6, Protein (g) 55.5, Carbohydrate (g) 15.5, Sugar (g) 9.6, Fibre (g) 0.9, Vitamin A(µg) 105.1, Vitamin C (mg) 31.8,  Vitamin D (µg)  3.5,  Vitamin E (mg) 2.1, Thiamine (mg) 0.2, Riboflavin (mg) 0.1, Niacin (ne) 0.92, Folate (µg), 34.2,  Vitamin B6 (mg) 0.7, Vitamin B12 (µg) 5.7, Calcium (mg) 65.8, Iron (mg) 1.4, Sodium (mg) 1457.7, Potassium (mg) 990.9

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Reviews on "Lemon Poached Sole" (4)

  1. October 9, 2020
    To mush lemon Quarter cup would be fine double up on the brown sugar
    • October 14, 2020
      I think you are correct. That is a good suggestion and I am going to amend the recipe!
  2. February 19, 2022
    excellent recipe! I did tweaked it a bit. I use 1 tble spoon of brown sugar instead of 2. I use the swerve brown sugar replacement. Only use smoked paprika and you only need a couple of sprinkles. With the lemon and red onion it was just the right tang in the sauce. Served for breakfast with a poached egg and avocado sourdough toast. The petrale sole was outstanding.

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