Sole With Mustard Sauce
- Total Time
- 3 hours 15 minutes, including draining
- Rating
- Notes
- Read community notes
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Ingredients
Yield:Four servings
- 1cup plain lowfat yogurt
- 2teaspoons unsalted butter
- 4sole fillets, about 5 ounces each
- ½teaspoon kosher salt, plus more to taste
- Freshly ground pepper to taste
- ½cup minced shallots
- ½cup white wine
- ¼cup grainy Dijon mustard
- 1scallion, thinly sliced
Ingredient Substitution Guide
Nutritional analysis per serving (4 servings)
206 calories; 6 grams fat; 2 grams saturated fat; 0 grams trans fat; 2 grams monounsaturated fat; 1 gram polyunsaturated fat; 10 grams carbohydrates; 2 grams dietary fiber; 6 grams sugars; 22 grams protein; 639 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
Powered byPreparation
- Step 1
Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
- Step 2
Melt the butter in a large nonstick skillet over medium heat. Add the sole and cook until just cooked through, about 3 minutes per side. Remove from the skillet, season with salt and pepper to taste and keep warm.
- Step 3
Place the shallots in the skillet and saute until softened, about 30 seconds. Add the wine and stir frequently until reduced by half, about 2 minutes. Turn the heat to low and whisk in the mustard. Whisk in the yogurt and cook until just heated through. Stir in ½ teaspoon of salt and pepper to taste.
- Step 4
Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.
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Cooking Notes
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gibby
We used a non-fat Greek yogurt--and not even an especially thick one--without draining, and it was lovely. Sole falls apart in a saute pan. (In the oven, it probably curls.) That's just the way of sole. It's a very nice recipe. Try it--you'll like it, if you like fish!
Brad G
I followed the suggestion to use labne, no draining. Excellent! I added Aleppo pepper to taste to the sauce for a little more something
deborah
Really an excellent and very simple recipe. Followed it exactly. The only thing I would recommend that you add some of the hot mixture to the cold yogurt and then mix it into the yogurt and then add it to the sauce. Otherwise it will curdle.
Linda Wilshusen
I almost ignored this fabulously tasty & easy recipe because the cooking time is listed as 3 hours. Skip the yogurt draining & it’s not even 1/2 hour, or remember to do that a little bit before you get serious about everything else.
Jo L.
Excellent recipe. Used local petrale sole, which needed to cook only about 4 minutes total, and labneh (OK, it's full fat). Gorgeous taste for such a simply preparation.
Fay
I made this with grey sole which fell apart in the pan, smooth Dijon mustard and unstrained yogurt low-fat Greek yogurt. Sauce was yummy.
thinkingaboutart
I also did not bother straining the yogurt. Used a regular non-fat greek yogurt and the result was good, although the richness of full-fat yogurt would surely make the sauce more delicious. Sauce is versatile enough to use on many things, including the broccoli that we had as a side dish.
Melissa
Very good. I used Greek yogurt and didn’t bother straining. My sole was very thin and the fillets fell apart, but it was delicious.
PML
Quick and tasty. Used plain Greek yogurt instead of strained regular yogurt. Will make this recipe again.
Stephen
This is excellent. It got rave reviews from my wife, who usually keeps her emotions in check when I cook. I have to think that it gets little notice from other readers because the NYT doesn't include it in its regular roundups. Too bad. I used lemon sole as the recipe calls for, but it would work well with flounder or similar white fish. I went through the yogurt drainage exercise in case it was important, but I still don't understand the point.
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