Mild, firm-fleshed fish fillets are great if you know how to cook them. They're a disaster if you don't.
Shaking thin fillets with a boxed coating and baking them can leave them dry. Frying yields unsatisfactory results, too. Fillets poached in a tomato-wine sauce are good but their texture is lacking, maybe from the acid in the tomatoes. A cream sauce is a no-no if you're watching calories.
What does work well are fillets poached in a wine sauce. The fillets cook in minutes. They're full of flavor, and the poaching produces a texture that's perfect.
Garlic and freshly ground black pepper gave this dish just the right kick. Start to finish, dinner was on the table in less than a half hour.
Makes 4 Servings
1 pound sole fillets (or
substitute cod, pollock, orange roughy or flounder
For the sauce:
1 tablespoon olive oil
3 shallots, minced
1 clove garlic, minced
1 cup white wine
1/4 teaspoon dried dill
1/8 teaspoon each black pepper and salt
2 tablespoons parsley, chopped
1. Heat oil in saute pan. Add shallots and garlic. Saute for one minute. Add wine, dill and salt. Bring to a boil. Reduce heat to simmer.
Add sole. Baste sole with liquid. Poach two to three minutes or until fish flakes when tested with a fork. It is not necessary to turn the fish.
Remove fish to serving plate. Turn heat to high. Reduce liquid by half. Spoon liquid over fillets.
- Seafood Twice a Week