Poached Sole.

I’m always on the lookout to add more seafood recipes to my repertoire.  It’s sooooo good for you, but the Husby is picky (no salmon, no scallops, no fishy-tasting fish) and making a seafood dish typically means I have to make a different meal for the Fruitaholic.  The original recipe I received for the swap called for flounder, a fish I’d never had.  I was intrigued albeit a bit nervous that it could be one of the fishier fish but I was determined to try it.

Note my disappointment when Whole Foods didn’t carry it.  Luckily, they have a great fishmonger who chatted with me about my preparation intentions and suggested a similar fish, sole (another I’d never tried).  She assured me it was a mild whitefish – something I know the Husby would eat.  I could just tell him it was tilapia if he questioned it.  The only other thing holding me back was his hatred of capers, but I just made sure to de-caper-ify his portion.  Oh well, that just meant more capers for me (note: upon being served, he told me he could have just picked the capers off.  I always create more work for myself.)!

After poaching the fish, I removed it from the pan and let the remaining sauce reduce for a few minutes before pouring it over our plates.  It was awesomely tangy and I might have eaten half of a demi-baguette trying to savor every last drop.  Even the Fruitaholic took a few bites!  In my book, that’s a winning dish!

Poached Sole.

Slightly adapted from Kosher Kitchen


  • 2 Tbsp. Butter
  • 2 Tbsp. Olive Oil
  • 1 Large Shallot, finely chopped
  • 3 Garlic Cloves, finely chopped
  • 3 Tbsp. Capers, drained
  • 2 tsp. Worcestershire Sauce
  • 3/4 Dry White Wine
  • 3/4 Cup Chicken Stock
  • 3/4 Lb. Sole Fillets (or 6-8oz other white fish)
  • 1 Lemon, thinly sliced
  • Handful Seafood Herb Blend (or flat leaf parsley), chopped
  • Crusty bread, for mopping


Melt the butter and olive oil in a large skillet over medium heat. Add the shallots and garlic and cook for 3 minutes.

Add the capers, Worcestershire sauce and wine to the pan. Cook for one minute, then stir in the stock.

Arrange the fish in the skillet and scatter with lemon slices. Poach the fish for 10-12 minutes, until firm and opaque.

Remove fish from skillet and transfer to serving plates (deep plates or shallow bowls are suggested). Let the sauce reduce 3-5 minutes, then pour over the fish. Garnish with herbs and serve with crusty bread.


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One response to “Poached Sole.

  1. Really the fish is just an excuse to eat the sauce. I always have extra bread ready to soak it up with. Glad you liked it!

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