Poached Fillet Of Sole - cooking recipe

Ingredients

2 teaspoons olive oil
1/2 onion, finely chopped
3 shallots, thinly sliced
1 garlic clove, minced I use more
1/4 cup dry white wine
2 teaspoons lemon juice
1 teaspoon dried tarragon
1 bay leaf
1/8 teaspoon black pepper
2 (4 ounce) tilapia fillets or (4 ounce) other mild fish fillets
1 1/2 tomatoes, chopped

Preparation

In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
This is good with brown rice and a salad.