• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Flounder/sole Poach <r T>

  • Recipe Submitted by on

Category: Low Fat, Main Dish

 Ingredients List

  • 2 lb Sole Fillets, or flounder
  • 1 tb Lemon Juice
  • 3 tb Nonfat Milk, or skim
  • 1/2 c Mushrooms, sliced
  • 1/8 ts Salt
  • 1/4 ts Nutmeg
  • 1/2 ts Paprika


**There was barely enough liquid to poach 3/4 lb of fish in. I would
definitely increase the liquid poaching ingredients.**

Combine lemon juice and milk with 1/2 C water in a skillet and bring to a
boil. Add fillets and poach for 3 min. Remove fillets to shallow baking
dish. Simmer liquid until it boils down to half. Add mushrooms and cook for
2 min. Stir in remaining ingredients. Pour mushroom mixture over fillets.
Brown under broiler for 1 min.

Yields: 4 servings

Selection: Depending on the species, the sizes of flounder and sole vary
greatly. They are sold either dressed whole or as fillets,which may weigh
from 4 - 12 ozs. Purchase 1/2 lb whole fish or 1/3 lb fillets per serving.

Preparation: The appeal of both flounder and sole is its firm, white flesh,
fine texture and delicate flavor. They are successfully fried, baked,
broiled and stuffed.

AKA: Sand dabs, Greenland turbot, blackbacks, plaice.

What is it?? Is it flounder or is it sole? In this country (US), it is
almost always flounder, even if it is called sole. Several species of
flounder are harvested by otter trawl from the Atlantic, Pacific an Gulf
Coasts and are available year-round. The most commonly harvested is the
west coast's "dover-sole". True sole is imported from France and England.

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