Poached fillet of sole is one of my favorite fish dishes around. Sole is like a blank canvas upon which you can paint distinctive flavors. To start:

• Roll up sole fillets, starting with the thicker end. Make sure that the skin (or fat side) of the fillet is on the inside of the roll. This will help keep the sole nice and moist during the cooking process as the fat dissolves.
• Butter or spray with non-stick spray the inside of a hotel pan or similar braising pan.
• Pour in white wine and fish stock at the ratio of 1:3 respectively so that the fish is almost completely covered with the poaching liquid. Court Bouillon can also be used.
• Place the pan on your stove top and bring to a mild simmer. DO NOT BOIL!
• Once your braising liquid comes to a simmer, place your pan in a 400 degree Fahrenheit oven and cook for about 5 minutes until the fish is barely done.
• Remove the sole from the braising liquid and reduce the liquid by at least half, thickening as necessary with a cornstarch slurry or a light roux.

This technique will yield a delicate poached fillet of sole that will truly impress your dinner guests. For more information on proper poaching technique, list to The Free Culinary School Podcast Episode 6.

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Poaching is a great way to cook delicate proteins such as fish. It is a moist method of cooking that gently and evenly cooks a protein without allowing the protein molecules to coagulate to quickly which can result in the finished product becoming chewy.

Basic Technique For Poaching

• Heat poaching liquid (usually stock, wine, or court bouillon), to anywhere between 160-180 degrees Fahrenheit. A good visual guide is when bubbles start forming on the bottom of the pan but do not break the surface.
• Some chefs will heat their poaching liquid to upwards of 200 degrees to counteract the cooling that will occur when the protein is placed in the liquid.
• Monitor the temperature of your poaching liquid with a good thermometer to make sure that the temperature remains consistent.
• Poach your protein to the desired finished temperature (about 130-135 degrees for fish and 135-140 for meat).
• Remove protein and allow to rest for about 5-10 minutes depending on size and weight.

For more information on proper poaching technique, listen to The Free Culinary School Podcast Episode 6.

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Court Bouillon is a classical broth used for poaching fish, sea food or vegetables. It usually contains onions, cloves, mirepoix and a bouquet garni. White wine, lemon juice, and vinegar are commonly added.

Court Bouillon Recipe

• 2 quarts of water
• 4 ounces of white wine, vinegar or lemon juice
• 4 ounces onions, sliced
• 2 ounces celery, sliced
• 2 ounces carrots, sliced
• 1/2 ounce of kosher salt
• 4-5 whole peppercorns, crushed
• 1 bay leaf
• A couple sprigs of fresh thyme
• 5-6 parsley stems

Combine all ingredients in a stock pot or sauce pan, bring to a boil, and allow to simmer for 30 minutes. Strain through a chinois and cool.

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