How to Make Orange and Fennel Poached Sole

A tasty, lowfat, easy fish recipe. What more do you need? Have it with rice and a green salad. Serves two.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Salt And Pepper To Taste
• 2 Plates With Covers
• 2 shallots
• 1 tbsp. white wine vinegars
• 1/2 cup water
• 1 tbsp. unsalted butters
• 2 strips oranges zest
• 1/4 cup fresh orange juice
• 1/2 tsp. fennel seeds
• 1/4 cup dry white wines
• 2 sole or orange roughy fillets

1. Boil orange juice, dry white wine and wine vinegar with finely chopped shallots, fennel seeds and orange zest in a skillet over medium heat.
2. Shake the skillet until most of the liquid evaporates.
3. Add the water and bring to a boil.
4. Add sole, lower the heat, and cook, covered, at a bare simmer for 10 minutes.
5. Transfer sole with a slotted spatula to two plates and keep covered and warm.
6. Boil poaching liquid until reduced to about 1/3 cup.
7. Remove skillet from heat and swirl in butter.
8. Season sauce with salt and pepper to taste, and pour through a fine sieve over sole.