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Fillet Of Sole With Broccoli

Fillet of Sole With Broccoli recipe image
This elegant yet simple dish features delicate flounder fillets nestled in a rich, creamy tarragon and white wine sauce. The mild flavor of the fish pairs beautifully with the earthy notes of dried tarragon and the brightness of lemon juice. Served alongside vibrant, steamed broccoli tossed in the remaining sauce, it creates a complete, comforting meal. Perfect for a quick weeknight dinner when you want something sophisticated without the fuss of stovetop cooking.
Cooking Method:
Cuisine:
Courses:
Difficulty: Advanced
Servings: 6
Calories: 361
Description
This elegant yet simple dish features delicate flounder fillets nestled in a rich, creamy tarragon and white wine sauce. The mild flavor of the fish pairs beautifully with the earthy notes of dried tarragon and the brightness of lemon juice. Served alongside vibrant, steamed broccoli tossed in the remaining sauce, it creates a complete, comforting meal. Perfect for a quick weeknight dinner when you want something sophisticated without the fuss of stovetop cooking.
Ingredients
  • Butter or margarine
  • Unsifted all-purpose flour
  • Salt
  • Dried tarragon leaves
  • Pepper
  • Milk
  • Dry white wine
  • Water
  • Frozen chopped broccoli
  • Lemon juice
  • Frozen flounder fillets
  • Parmesan cheese
Directions
  1. 1
    Thaw frozen flounder fillets completely in the refrigerator or using the defrost setting on your microwave. Pat dry with paper towels.
  2. 2
    In a medium microwave-safe bowl, melt butter in the microwave for 1 minute or until fully melted.
  3. 3
    Whisk in flour, salt, dried tarragon, and pepper until smooth and no lumps remain.
  4. 4
    Gradually add milk, a little at a time, stirring continuously after each addition to prevent clumping.
  5. 5
    Microwave the sauce mixture, uncovered, for 4 minutes, stirring halfway through, until thickened and smooth.
  6. 6
    Stir in the dry white wine and microwave uncovered for an additional 2 minutes.
  7. 7
    Set the sauce aside to cool slightly while preparing the vegetables.
  8. 8
    In a deep 1.5-quart microwave-safe casserole dish, combine 1/4 cup water and frozen chopped broccoli.
  9. 9
    Microwave the broccoli, covered, for 3 minutes.
  10. 10
    Stir the broccoli and microwave covered for an additional 3 minutes, or until heated through and tender.
  11. 11
    Drain any excess water from the broccoli.
  12. 12
    Return broccoli to the dish, add 1 cup of the prepared sauce and 1 tablespoon of lemon juice, mixing gently to coat.
  13. 13
    Brush the thawed fish fillets with the remaining 1 tablespoon of lemon juice and sprinkle with a pinch of salt and pepper.
  14. 14
    Arrange the fish fillets in a 3-quart microwave-safe baking dish, allowing them to overlap slightly if necessary.
  15. 15
    Spoon the broccoli mixture around the edges of the fish fillets.
  16. 16
    Spoon the remaining sauce evenly over the top of the fish.
  17. 17
    Microwave uncovered for 9 minutes, or until the fish is opaque and flakes easily with a fork.
  18. 18
    Sprinkle Parmesan cheese evenly over the top of the fish.
  19. 19
    Microwave uncovered for an additional 5 minutes, or until the cheese is melted and the dish is heated through.
  20. 20
    Let stand for 2 minutes before serving.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 361kcal
% Daily Value *
Total Fat 13g20%
Saturated Fat 4g20%
Cholesterol 120mg40%
Sodium 520mg22%
Total Carbohydrate 52g18%
Dietary Fiber 14g57%
Sugars 12g
Protein 18g36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Ensure all cookware used is microwave-safe and non-metallic to prevent arcing and damage to the oven.

If you do not have dry white wine, you can substitute with additional water or chicken broth, though the flavor will be less complex.

Fresh tarragon can be used instead of dried; use 1 tablespoon of chopped fresh tarragon instead of 1 teaspoon of dried.

Flounder is often labeled as sole in many stores. If using thicker fillets, you may need to increase the final cooking time slightly.

Leftovers should be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or oven.

Keywords: sole, flounder, fish, broccoli, tarragon, cream sauce, microwave, white wine, lemon, parmesan, quick dinner, easy, seafood, vegetable, dinner, main course, frozen
Read it online: https://www.chefs-mate.com/recipe/fillet-of-sole-with-broccoli/