6 poached sole Recipes

olive oil, onion, finely chopped, shallots, thinly sliced, garlic clove, minced i use more, dry white wine, lemon juice, dried tarragon, bay leaf, black pepper, sole fillets or 2 (4 oz) flounder fillets or 2 (4 oz) tilapia fillets or 2 (4 oz) other mild fish fillets, tomatoes, chopped

fresh baby spinach leaves, green onion, chopped, tomato, quartered and quartered again, salt and pepper, olive oil, onion, finely chopped, fresh tomato, seeded and finely chopped, fresh spinach, chopped and packed, capers, drained and crushed, ricotta cheese, salt and pepper, sole fillet, in 1 piece, lemon , juice of, fresh dill (or 1/2 tsp dried dill), milk (i use 2%), parmesan cheese, shredded, green onion, chopped

water, white wine vinegar, sole fillets, vegetable cooking spray, reduced-calorie margarine, frozen chopped spinach, thawed and drained, all-purpose flour, canned no-salt-added chicken broth, undiluted and divided, skim milk, shredded reduced-fat swiss cheese, divided, nonfat sour cream alternative, lemon juice, minced garlic, divided, salt, ground white pepper, fine, dry breadcrumbs, grated parmesan cheese, minced fresh parsley, reduced-calorie margarine, melted

fresh orange juice, dry white wine, white-wine vinegar, shallots, chopped fine, fennel seeds, orange zest, removed with a vegetable peeler, water, sole or orange roughy fillets (about 1 lb), unsalted butter