Welcome to adobo-down-under!

Musings. Family. Food. Stories. Cooking. Recipes. Eating. A recipe journal. From simple Filipino dishes to challenging recipes and exciting gastronomical failures. This is for my girls to look back on for comfort, memories, laughs, love and lots of food!

Tuesday, April 05, 2011

Shallow poached sole fillets

Shallow poached sole fillets @ Kitchen 10, Lesson 9

Lesson 9 was all about fish preparation and poaching. We were taught how to fillet a fish. In this lesson we used sole. Sole is a fish variety readily available locally. The fish is flat and makes filleting a bit of a challenge, especially for the novice home cook. Finally, I learned to use the filleting knife, which made this lesson all the more exciting.

To prepare the dish:

20g butter

20g onions, diced

300g sole fillet

1/2 lemon juice

100 ml fish stock


1. Butter the bottom of the pan.

2. Place the diced onion on top and put the fish fillet on.

3. Sprinkle the lemon juice over, add the stock and a cartouche and shallow poach.

4. Reduce the cooking liquor for the beurre blanc.


For this lesson, we made the Beurre Blanc by adding cream and butter into the reduced stock and mixing to a thick texture, then adding the chopped parsley last.

For presentation, the fillets are plated covered with the beurre blanc and garnished with lemon wedges.


This is an absolute light dish - great for dinner or lunch, served with some salad.  The challenge is filleting your own fish.  Maybe in the future, we can do our own masterclass of filleting fish at home.  It doesn't have to be a sole, because any other white flesh fish will do, such as the locally available snapper. By then, you can all graduate from the usual salmon sushi/sashimi, fried yellow fin or mackarel, and move on to the more sophisticated fish dishes.  Hey! Did I just discount salmon?  My apologies!

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