Sole And Vegetables Joanne
Sole fillets gently poached in white wine with tender vegetables, offering a delicate, flavorful dish perfect for light dinners or special occasions.
Ingredients
Instructions
- Lightly butter 4 individual ramekins.
- Pat fillets with paper towels.
- Cut each fillet in half crossways, roll from the cut side, and fasten with a wooden pick.
- Place seam-side down in a cold 10-inch skillet.
- Mix wine, diced carrots, diced celery, sliced green onion, minced fresh parsley, salt, and pepper.
- Over medium heat, cover and bring to a boil, then reduce heat to low and simmer for 6 minutes, until fish barely flakes with a fork.
- With a spoon, remove fish and place in ramekins; keep warm.
- Remove vegetables from skillet and set aside.
- Reserve 1/4 cup of the liquid and set aside; discard remaining liquid.
Tips & Substitutions
For best results, use fresh sole fillets and ensure they are patted dry before cooking to enhance the texture. If sole is unavailable, you can substitute with other white fish like flounder or tilapia. Adjust the vegetable mix according to your preference; zucchini or bell peppers could also work well. To enhance flavor, consider adding a splash of lemon juice before serving.
Serving Suggestions
Serve the sole and vegetables warm in the ramekins, garnished with additional parsley for a pop of color. This dish pairs beautifully with a light salad or steamed asparagus. For a complete meal, consider serving with a side of rice or crusty bread to soak up the delicious cooking liquid. Explore more in our seafood recipes section for delightful pairings.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the sole and vegetables in a skillet over low heat, adding a splash of white wine to keep the fish moist. Avoid microwaving to prevent the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Sole And Vegetables Joanne contains roughly 192 calories, with 9g protein, 40g carbohydrates, and 2g fat. It is an excellent source of vitamin A (121% of the Daily Value), iron (61% of the Daily Value), and dietary fiber (56% of the Daily Value), and a good source of protein and calcium. Note that it is relatively high in sodium, at 596mg per serving (26% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this dish ahead of time?
Yes, you can prepare the sole and vegetables in advance. Store them separately in the refrigerator and combine them before reheating. However, for best texture, it’s recommended to cook the fish just before serving.
What other vegetables can I use in this recipe?
Feel free to experiment with a variety of vegetables! Asparagus, bell peppers, or even spinach can be great alternatives. Just ensure that the cooking time is adjusted accordingly for firmer vegetables.
Is this recipe suitable for a gluten-free diet?
Yes, this recipe is naturally gluten-free. Just be sure to check the label on the dry white wine and any other ingredients to confirm they are gluten-free, especially if using any broth or condiments.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).