Sole with Tarragon-Butter Sauce

Lee Harrelson
Serve this classic French dish with crusty bread or over rice to soak up the flavorful sauce, and garnish with a lemon wedge. You can do this same preparation with another flaky white fish, such as other varieties of flounder or cod.

Yield:

4 servings (serving size: 1 fish fillet and 3 tablespoons sauce)

Recipe from

Nutritional Information

Calories 197
Caloriesfromfat 30 %
Fat 6.6 g
Satfat 3.4 g
Monofat 1.6 g
Polyfat 1 g
Protein 29.4 g
Carbohydrate 3.4 g
Fiber 0.4 g
Cholesterol 92 mg
Iron 0.8 mg
Sodium 528 mg
Calcium 38 mg

Ingredients

4 (6-ounce) sole fillets
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
3/4 cup dry white wine
3/4 cup fat-free, less-sodium chicken broth
1/3 cup finely chopped shallots
1 tablespoon minced fresh garlic
5 teaspoons butter, cut into small pieces
1 tablespoon chopped fresh chives
1 1/2 teaspoons chopped fresh tarragon

Preparation

Sprinkle fish with 1/4 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fish fillets to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan; cover and keep warm. Repeat with remaining fish.

Add wine, broth, shallots, and garlic to pan; bring to a boil. Reduce heat, and simmer until reduced to about 1/2 cup (about 10 minutes). Remove from heat; stir in butter, remaining 1/4 teaspoon salt, chives, and tarragon. Spoon sauce over fish; serve immediately.

Wine note: The delicate, mild flavor of sole calls for a white wine that's not overtly oaky. I find that one of the new, so-called unoaked chardonnays works beautifully, especially since chardonnay often has a touch of buttery flavor that picks up on the essence of this rich-tasting sauce. New Zealand makes many of the best unoaked chardonnays. One fantastic example is Kim Crawford Unoaked Chardonnay 2005 from Marlborough, New Zealand ($17). -Karen MacNeil

Note:

Lorrie Hulston Corvin,

January 2007