Name: Braised Sole with Tarragon & Chives
Ingredients: 2/3 tbsp chopped chives; 1/3 tbsp leaves tarragon; 1/4 cup chopped onion; 3 fl oz dry white wine; 1/3 cup water; 2 fillets dover sole; 1/3 serving smart balance; 1 wedge or slice lemon; 1/4 cup chopped celery; 1/4 cup chopped onion

Ingredients

2/3 tbsp chopped chives

1/3 tbsp leaves tarragon

1/4 cup chopped onion

3 fl oz dry white wine

1/3 cup water

2 fillets dover sole

1 tsp light buttery spread

1 wedge or slice lemon

1/4 cup chopped celery

1/4 cup chopped onion

Directions

1.	For the poaching liquid; in a medium heavy saucepan combine water, wine, onions, celery and lemon and simmer for 15 minutes. Strain and keep warm.
2.	For the sole; in a large heavy frying pan melt the butter over medium heat and saute onions until translucent, about five minutes.
3.	Put fish in pan with onions. Pour poaching liquid around the fish along with tarragon and simmer gently for eight minutes or until fish is firm to the touch and white in the center.
4.	Using a slotted spoon, remove the fish to a heated platter.
5.	Add chives and a little of the poaching liquid on top of fish.
6.	Serve at once.
7.	Note: based on recipe from Anna and Michael Olson's Cook At Home cookbook.

Nutrition summary

There are 215 calories in 1 serving of Braised Sole with Tarragon & Chives.

Calorie split: 15% fat, 14% carbs, 71% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

214

% Daily Values*

Total Fat

2.85g

4%

Saturated Fat

0.736g

4%

Trans Fat

0g

Polyunsaturated Fat

0.838g

Monounsaturated Fat

0.726g

Cholesterol

78mg

26%

Sodium

161mg

7%

Total Carbohydrate

6.08g

2%

Dietary Fiber

0.9g

3%

Sugars

2.48g

Protein

31.34g

Vitamin D

2mcg

13%

Calcium

54mg

4%

Iron

0.94mg

5%

Potassium

728mg

15%

Vitamin A

22mcg

2%

Vitamin C

8.4mg

9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.