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Oven Poached Sole with Lemon and Tarragon Recipe
|Sole fillets/Other white fish fillets||1 Pound, thawed if frozen (4 Large Size)|
|Fresh lemon juice||1 Tablespoon|
|Unsalted butter||2 Tablespoon|
|Green onion||1 , finely chopped|
|Clam juice||1 1⁄2 Cup (24 tbs)|
|Dried tarragon||1⁄2 Teaspoon|
|Fresh parsley sprigs||4|
Calories 167 Calories from Fat 66
% Daily Value*
Total Fat 8 g11.6%
Saturated Fat 4.2 g21%
Trans Fat 0 g
Cholesterol 70.6 mg
Sodium 431.1 mg18%
Total Carbohydrates 2 g0.6%
Dietary Fiber 0.59 g2.4%
Sugars 0.2 g
Protein 23 g45.6%
Vitamin A 11.1% Vitamin C 20.5%
Calcium 5.3% Iron 5%
*Based on a 2000 Calorie diet
In shallow flameproof baking dish over medium-high heat, melt butter; cook onion for 1 minute.
Add clam juice, 1 tbsp (15 mL) lemon juice, bay leaf, tarragon and peppercorns and bring to boil.
Remove from heat and add fillets.
Cover with sheet of greased waxed paper and bake in 350°F (180°C) oven just until fish flakes with fork, 6 to 8 minutes, depending on size of fillets.
With slotted spoon, transfer fillets to warmed serving plate and garnish with lemon slices and parsley. (Strain and reserve cooking liquid for fish stews and chowders.May be frozen.)
Remove toothpicks from fish.