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Lee Harrelson Photo by: Lee Harrelson

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.

Cooking Light JANUARY 2007

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

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

Nutritional Information

Amount per serving
  • 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
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Sole with Tarragon-Butter Sauce recipe

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