Fillet of Sole with Broccoli
Microwave sole fillets in a creamy tarragon white wine sauce with broccoli and Parmesan. A light, elegant fish dinner ready in 30 minutes with no stovetop required.
YIELD
6 servingsPREP
10 minCOOK
20 minREADY
30 minTender sole fillets draped in a silky tarragon-white wine sauce with bright broccoli and a Parmesan finish, all made entirely in the microwave. No stovetop, no oven, no fuss.
The trick here is building a proper roux-based sauce in the microwave. Butter and flour get heated and stirred smooth before milk goes in gradually, creating a velvety base that picks up the herbaceous warmth of dried tarragon. A splash of dry white wine adds acidity that cuts through the richness and complements the delicate sole beautifully.
Broccoli cooks right in the casserole dish and gets folded into part of the sauce with lemon juice, so every bite carries that bright, tangy note. The fillets sit on top, get blanketed with the remaining sauce, and finish with a shower of grated Parmesan that melts into a savory golden layer.
Kitchen Tips
- Stir the sauce after each addition of milk to prevent lumps. Patience here pays off with a silky, restaurant-quality result.
- Sole fillets are thin and cook fast. Check at 9 minutes and add time only if the fish still looks translucent in the center.
- Thaw frozen fillets completely and pat dry before seasoning. Excess moisture will thin out the sauce.
- Fresh broccoli works too. Cut into small florets and add 2 extra minutes of microwave time.
Variations
- Swap sole for tilapia or cod fillets. Thicker fish may need a couple extra minutes.
- Use dill instead of tarragon for a more Scandinavian flavor profile.
- Stir in a spoonful of Dijon mustard to the sauce for a sharper, more assertive kick.
Ingredients
Directions
- In a medium-sized, heat-resistant, non-metallic bowl, heat 2. Add flour, salt, tarragon leaves and pepper. Stir until smooth. Add milk, a little at a time, stirring after each addition Heat, uncovered, in Microwave Oven 4 minutes or until thickened and smooth.
- Stir in wine. Heat, uncovered, an additional 2 minutes in Microwave Oven. Set sauce aside.
- In a deep, 1½-quart, heat-resistant, non-metallic casserole Heat, covered, in Microwave Oven 3 minutes. Stir. Heat, covered, an additional 3 minutes in Microwave Oven or until broccoli is heated through Drain excess water.
- Add 1 cup of sauce and 2 tablespoons lemon juice to cooked 6. Brush fillets with lemon juice and sprinkle with salt and pepper, 7. Arrange fillets in a 3-quart, heat-resistant, non-metallic baking Spoon broccoli mixture around the edge of fillets. Spoon remaining sauce over fish.
- Heat, uncovered, in Microwave Oven for 9 minutes. Sprinkle Parmesan cheese over top of fish and heat, uncovered, an addi- tional 5 minutes in Microwave Oven or until cheese is melted.
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