Friday, October 18, 2019

Poached Sole with Caper Sauce for #fishfridayfoodies

It's time for Fish Friday Foodies.  Third Friday of the month and  this is when we showcase all kinds of fun fish/seafood dishes.

Wendy of A Day in the Life of the Farm started this group, and I've managed to participate quite a few times now, and there's always great recipes from other bloggers as well.
And...
This month Wendy is our hostess as well.

The theme this month is Poached Seafood.  
Poached Sole with Capers

I had some sole in the freezer, one of my favorite fishes, which just so happens to be perfect for poaching.

Dover sole is to my taste a very delicately flavored fish, which also happens to cook quickly, and is pretty delicate as well.

And poaching it in the Toaster oven, was a perfect way to not only cook the fish quickly but also to keep it from falling apart.

I poached this en papillote, which basically means I wrapped it in some foil, to keep the moisture in.

I'd actually like to say this was a recipe, but it's much more like a method of cooking fish, retaining its' basic structure and taste and enhancing it.

There are a few flavor profiles I absolutely love, one of which is lemon and butter together.   Let's face it, butter should be named an essential food group.  You can do so much with it.  And in this recipe, while I use butter, it's more as a finishing touch.  Although I did dot the fish with a couple of teaspoons of butter as it poached.

I also went out and raided my Tarragon plant (which is finally showing some life), for a couple of leaves.
I served this with some sauteed Cauliflower, Peas and thinly sliced carrots.


Brush some foil with butter and lay the Sole on top.
Poached Sole with Capers
Brush with some melted butter and add a few capers, some tarragon leaves, a little of the caper liquid and a squeeze of lemon on top.
Poached Sole with Capers
  Fold the foil over and enclose the fish.  Bake in a toaster oven at 400 degrees for 15-20 minutes, depending on how thick the sole is.
Poached Sole with Caper Sauce

While the fish is cooking, saute some Cauliflower, Peas and thinly sliced carrots in a little butter and EVOO.

As soon as the fish and veggies are done place on a plate, and then melt about 1-2 teaspoons butter in a pan, add the capers, a squeeze of lemon and pour over the fish. 

Serve with a smile.   I have to say this was so good and the leftover fish became a sandwich the next day.
Did I mention this is also low carb, gluten free and Keto?  
Poached Sole with Capers





Sidsel Munkholm - Author
Sidsel Munkholm - Author

Sid loves to cook, feed people and have fun in the kitchen. She shares her successes and the involuntary offerings she sometimes gives the kitchen goddess as well. And she's still looking for the mythical fairy to help her clean the kitchen after a marathon cooking session. Currently working on a cookbook showcasing the recipes from her Danish heritage.

12 comments:

  1. Butter poached fish is always delicious. Thanks for joining Sid and for your dedication to this group.

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    1. I'm sorry I was late, but at least I rescued my SD card before it became a casualty in the washing machine. I once washed a blue tooth earpiece, dried it and found it after all of that. And it worked, for a few weeks. sigh

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  2. I am such a fan of capers, I know I'd love your sole, Sid! Butter really should be a food group all its own.

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    1. I always have not only one jar in the fridge, but a back up jar in the pantry. Capers add so much to so many dishes. I'm glad I'm not the only one who thinks butter should be its own food group.

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  3. I adore capers - this looks like a wonderful meal!

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    1. What's not to like? I use capers a lot in cooking. And this was pretty darn tasty as well.

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  4. I'm with Stacy and Rebekah! I love capers. How cool to prepare this in the toaster oven!

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    1. Looks like we have a lot caper lovers here, and that's a good thing. They're so great to add a little salty umami taste to a lot of dishes. I love my little toaster oven, cannot believe how versatile it is.

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  5. I love fish with capers. I have done it piccata style which is also very good. This is a quick meal I would love on a busy night.

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    1. Capers are wonderful, they add so much to many dishes. I've been known to just throw in a few when I need 'a little something' to so many dishes. I bet this would also be great piccata style, dang, now I want some Chicken Piccata.

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  6. Your awesome post was featured this week at Full Plate Thursday,457. Thanks so much for sharing it with us and hope you will share with again real soon!
    Miz Helen

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