POACHED SPINACH SOLE
"Poaching the sole – cooking it in hot liquid – allows the delicate flavor of the fish to shine through. In addition, using white wine as a poaching liquid creates a decadent sauce to top the dish. For those who don’t want to cook with alcohol, an equally flavorful sauce can be prepared by substituting apple or white grape juice for the wine."
2 tsp. olive oil
1 clove crushed garlic
3/4 cup chopped onions
6 oz. fresh spinach
1/3 cup white wine (or equal amount apple or white grape juice)
1 Tbsp. lemon juice
4 sole filets, 4 oz. each
1 1/2 tsp. canola oil
1 Tbsp. all purpose flour
1/3 cup 1% milk
Pinch ground nutmeg
2 Tbsp. grated Parmigiano-Reggiano cheese
Salt and freshly ground black pepper, to taste
Lemon zest (for garnish)
In medium sauté pan, heat oil. Add onions and garlic, cook for 3 minutes. Add the spinach and cook an additional 2 minutes. Remove from pan and place the bed of spinach on a serving dish.
In same pan, add wine (or substitute mixture of apple juice with a splash of apple cider vinegar or white grape juice with the same), lemon juice and sole fillets. Bring to a boil. Reduce heat, cover and simmer until fish is opaque - about 3 to 5 minutes.* Remove fish using a slotted spoon and place over bed of spinach on the serving dish – reserve the liquid from the pan.
Meanwhile, heat oil in small saute pan. Add flour and cook for 1 minute, stirring constantly. Stir in milk, nutmeg and the reserved liquid from the poached fish. Simmer, stirring constantly until thickened. Stir in half of the cheese.
Pour the prepared sauce over fish. Top with the remaining cheese. Season to taste with salt and pepper. Garnish with lemon zest.
*Even though the liquid is quickly brought to a boil, when poaching, keep the liquid from boiling for any prolonged period or the tender sole can quickly toughen.
Makes 4 servings
Per serving: 210 calories, 7 g total fat (1.5 g saturated fat), 9 g carbohydrates,
25 g protein, 3 g dietary fiber, 380 mg sodium.
Source: The American Institute for Cancer Research |
