Excellent broth. I replaced the butter with vegan butter for our lactose-intolerant crew (I use Earth Balance, by the way). I would recommend simmering for 15 min. to get it a little thicker. More importantly, I would cook the fish last -- the fish was lukewarm by the time the broth finished simmering, so I placed the fillets in the broth on a low flame for a bit to heat them up. Otherwise, very flavorful dish!
Sole with Tarragon-Butter Sauce
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.
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- Calories: 197
- Calories from fat: 30%
- Fat: 6.6g
- Saturated fat: 3.4g
- Monounsaturated fat: 1.6g
- Polyunsaturated fat: 1g
- Protein: 29.4g
- Carbohydrate: 3.4g
- Fiber: 0.4g
- Cholesterol: 92mg
- Iron: 0.8mg
- Sodium: 528mg
- Calcium: 38mg
- 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
- 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
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