Baked Lemon Sole with Tarragon and Olives

Sole is a mild, white flatfish, which is very versatile. There are plenty of baked sole recipes to choose from and this one uses tarragon, which complements the fishy flavor. This is a nice looking dish as well as a tasty one, since the sole fillets are rolled up before being cooked.

This sole recipe is slightly Greek in flavor because of the yogurt and olives used in the recipe. This unusual filet of sole recipe is good served with mashed potatoes or garlic mashed potatoes and a selection of al dente seasonal vegetables. A dry white German wine such as Riesling or Muller Thurgau goes well with this tarragon flavored sole, as does Californian Champagne.

Ingredients -

1 lb sole fillets
¼ cup lemon juice
¼ cup chicken broth
2 cloves garlic, minced
1 cup plain yogurt
1 cup fine dry breadcrumbs
2 green onions, minced
1 teaspoon crushed, dried tarragon
3 tablespoons chopped black olives

Preparation:

Preheat the oven to 450ºF.

Rinse the sole fillets and pat dry. Remove any bones with pliers or tweezers.

Place the fish in the refrigerator. Put the lemon juice and chicken broth in a skillet over a medium high heat. Add garlic, tarragon and onions. Simmer, stirring all the time, for about 5 minutes or until almost all the liquid has evaporated. Remove from the heat and stir in the olives and yogurt. Reserve half of this sauce.

Stir the breadcrumbs into the other half of the sauce and spread this mixture evenly over each sole fillet. Roll the fillets up like jelly-rolls and place them seam side down in a loaf pan. Pour the rest of the sauce over the top. Cover and bake for half an hour and serve immediately.

(Serves 4)

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Baked Lemon Sole with Tarragon and Olives

Nuttritional Info:

Calories (kcal): 267
% Calories from Fat: 19.2%
% Calories from Carbohydrates: 38.8%
% Calories from Protein: 42.1%

Per Serving Nutritional Information:

Total Fat (g): 6g 9%
Saturated Fat (g): 2g 10%
Monounsaturated Fat (g): 2g 9%
Polyunsaturated Fat (g): 1g 4%
Cholesterol (mg): 62mg 21%
Total Carbohydrate (g): 25g 8%
Dietary Fiber (g): 1g 5%
Protein (g): 28g 55%
Sodium (mg): 458mg 19%
Potassium (mg): 635mg 18%
Calcium (mg): 176mg 18%
Iron (mg): 3mg 14%
Zinc (mg): 1mg 8%
Vitamin C (mg): 11mg 19%
Vitamin A (i.u.): 187IU 4%
Vitamin A (r.e.): 41 1/2RE 4%