Braised Sole with Tarragon & Chives Recipe With Nutrition Data and Calorie Count

Braised Sole with Tarragon & Chives

Delicious fish dish using sole that you can substitute with haddock, salmon, halibut or any other firm fresh fish.

Yields:

2 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 2 fillets dover sole
  • 1/3 cup water
  • 3 fl oz dry white wine
  • 1/4 cup chopped onion
  • 1/4 cup chopped celery
  • 1 wedge or slice lemon
  • 1 tsp light buttery spread
  • 1/4 cup chopped onion
  • 1/3 tbsp leaves tarragon
  • 2/3 tbsp chopped chives

Directions

  • 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.
  • For the sole; in a large heavy frying pan melt the butter over medium heat and saute onions until translucent, about five minutes.
  • 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.
  • Using a slotted spoon, remove the fish to a heated platter.
  • Add chives and a little of the poaching liquid on top of fish.
  • Serve at once.
  • Note: based on recipe from Anna and Michael Olson's Cook At Home cookbook.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 214
% Daily Value*
  • Total Fat
    Amount Per Serving 2.85g
    % Daily Value 4%
    • Saturated Fat
      Amount Per Serving 0.736g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.838g
    • Monounsaturated Fat
      Amount Per Serving 0.726g
  • Cholesterol
    Amount Per Serving 78mg
    % Daily Value 26%
  • Sodium
    Amount Per Serving 161mg
    % Daily Value 7%
  • Total Carbohydrate
    Amount Per Serving 6.08g
    % Daily Value 2%
    • Dietary Fiber
      Amount Per Serving 0.9g
      % Daily Value 3%
    • Total Sugars
      Amount Per Serving 2.48g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 31.34g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 2mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 9mg
    % Daily Value 10%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 4mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 5mg
    % Daily Value 28%
  • Potassium
    Amount Per Serving 728mg
    % Daily Value 15%

Nutrition summary:

  • Calories 214 KCal
  • Fat 2.85 g
  • Carbs 6.08 g
  • Protein 31.34 g

There are 214 calories in 1 serving of Braised Sole with Tarragon & Chives.

How long would it take to burn off 214 KCal?

Basketball

21 minutes

Cycling (10 MPH)

29 minutes

Jogging

17 minutes

Running

14 minutes

Swimming (crawl, moderate pace)

21 minutes

Walking

25 minutes

Weight Training

25 minutes

Values estimated based on person weighing 160 lbs.

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