Sole Poached in Lemon and Herb Broth

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Delicately poached sole fillets in a thoughtful, clear broth of fresh lemon juice and aromatic herbs for a sober yet flavorful dish. This Mediterranean-inspired seafood recipe, ready in about 15 minutes, pairs sole fillets, water, dry white wine for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 150 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 5 min Cook: 10 min Serves 4 Mediterranean cuisine 150 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a wide skillet, combine 3 cups water, 1 cup dry white wine, 1 sliced medium lemon, 1 tsp salt, 10 whole black peppercorns, 1 small thinly sliced shallot, 1/4 cup chopped fresh parsley, and 2 tbsp chopped fresh dill. Bring to a gentle simmer over medium heat.
  2. Step 2: Add 4 sole fillets (about 5 oz each) in a single layer to the simmering broth. Cover and poach gently for 5-7 minutes until the fish is opaque and flakes easily with a fork.
  3. Step 3: Carefully remove the fillets with a slotted spatula and serve immediately, spooning some of the herb-infused broth over the top for a light, thoughtful flavor.

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