
Lemon Poached SoleRecipe by Chef Michael Williams 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. Ingredients 1 tablespoon butter ¼ cup onions (small dice) ½ cup white wine 2 tablespoons brown sugar 1/4 cup lemon juice ½ teaspoon Salt ½ teaspoon paprika 2 sole fillets Directions In a medium frying pan, bring all ingredients, except the sole, to a simmer. 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. Increase the heat to medium-high and boil uncovered until liquid thickens (approx. 5 minutes). Plate sole with rice and your favourite cooked vegetable. Spoon sauce over sole and vegetables. Time to enjoy. Variations 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

Lemon Poached SoleRecipe by Chef Michael Williams

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.

Ingredients

1 tablespoon butter
¼ cup onions (small dice)
½ cup white wine
2 tablespoons brown sugar
1/4 cup lemon juice
½ teaspoon Salt
½ teaspoon paprika
2 sole fillets

Directions

In a medium frying pan, bring all ingredients, except the sole, to a simmer.
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.
Increase the heat to medium-high and boil uncovered until liquid thickens (approx. 5 minutes).
Plate sole with rice and your favourite cooked vegetable. Spoon sauce over sole and vegetables. Time to enjoy.

Variations

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