Sole Poached in Garlic Sauce
- Low calorie
- Easy recipes
This delicious fish dish is excellent with steamed rice. You can serve the fish over blanched spinach, baby bok choy or snow peas instead of watercress, if you like. Sole is a soft fish; if you prefer a firmer one, use tilapia or pickerel fillets.
Ingredients
- 1 lb (500 g) sole fillets
- 2 tbsp (30 mL) cornstarch
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) white pepper
- 3 green onions
- 2 bunches watercress
- 2 tsp (10 mL) peanut or vegetable oil
- 6 cloves garlic, minced
- 1 cup (250 mL) chicken stock
- 1 tbsp (15 mL) honey
- 1-1/2 tsp (7 mL) rice vinegar
- 1 tsp (5 mL) light soy sauce
- 1 tsp (5 mL) sesame oil
Preparation
Cut sole into 1-inch (2.5 cm) wide strips; toss with cornstarch, salt and pepper. Cut onions into 1-inch (2.5 cm) lengths; set aside.
In pot of boiling salted water, blanch watercress until tender, about 3 minutes. Drain; transfer to warmed serving dish. In nonstick skillet, heat peanut oil over medium heat. Sauté garlic and green onions until garlic is soft but not coloured, about 2 minutes; add ½ cup (125 mL) water, stock, honey, rice vinegar and soy sauce.
Increase heat to medium-high and bring to boil; add fish, carefully separating pieces. Boil until fish flakes easily when tested, 2 to 3 minutes. Carefully stir in sesame oil without breaking up fish. Spoon over watercress.
In pot of boiling salted water, blanch watercress until tender, about 3 minutes. Drain; transfer to warmed serving dish. In nonstick skillet, heat peanut oil over medium heat. Sauté garlic and green onions until garlic is soft but not coloured, about 2 minutes; add ½ cup (125 mL) water, stock, honey, rice vinegar and soy sauce.
Increase heat to medium-high and bring to boil; add fish, carefully separating pieces. Boil until fish flakes easily when tested, 2 to 3 minutes. Carefully stir in sesame oil without breaking up fish. Spoon over watercress.
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