From Paulette Vickery's Recipe Collection

WW: POACHED FILLET OF SOLE

fish, main dish

2 teaspoon olive oil
1/2 each onion, chopped
3 each shallots, sliced
1 teaspoon minced garlic, in a jar
1/4 cup dry white wine
2 teaspoon fresh lemon juice
1 teaspoon dried tarrigon
1 each bay leaf
1/8 teaspoon black pepper
2 each sole or flounder fillets
1 1/2 each tomatoes, chopped

In a large nonstick skillet heat oil. Add onions, shallots, and garlic. Cook, stirring as needed, until vegetables are tender, about 5 minutes. Add wine, lemon juice, tarrigon, bay leaf, and pepper. Add fish, gently spooning onion mixture over fillets. Reduce the heat and simmer until partially cooked, about 3 minutes. Gently stir in tomatoes, and simmer covered, until fish is opaque, and flakes easily when tested with a fork, 2-3 minutes. Discard bay leaf. Serve over hot cooked rice, topped with the sauce. Per serving: calories 254, total fat 7 G, saturated fat 1 G, cholesterol 68 MG, sodium 132 MG, carbohydrate 13 G, fiber 2 G, protein 29 G, calcium 64 MG, points 5.

Yield: 2 servings



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