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Categories: Fish and shellfish, Main courses

Sous-vide sole

Sous-vide cooking is one of the most important new tools to enter the restaurant kitchen in the last 100 years, but because of the expensive equipment required, until now it's been out of reach of most home cooks. But if ... Read more

Total time: 40 minutes | Makes 1 fish fillet
Note: I love fish. It is so versatile, yet its delicacy provides a great test of a cook's skills. However, by cooking fish sous-vide, you avoid the greatest risk: overcooking. The recipe below is a plain technique that will give you a perfectly cooked, moist fillet but would need to be finished with a flavorful sauce. You can also experiment with adding flavoring elements like lemon zest as the fish cooks for different results.
  • 1 (4-ounce) fillet of sole
  • Salt

Step 1Ask your fishmonger to take the fillet off the bone and to remove both the skin and the bloodline. On a cutting board, cover the sole with plastic wrap and, using a flat mallet or the bottom of a pan, gently pound the fillet lightly to create an even thickness.

Step 2Set up a work area as per the rolling instructions at left. Season the fillet with a pinch of salt and lay it vertically away from you on the board with the side that formerly had skin facing up. Roll the fillet into a cylinder and then place onto the plastic and proceed with rolling. Cook in a water bath at 137 degrees for 25 minutes.

Step 3Remove the fish from the liquid and carefully cut the plastic to release the fillet. Slice and serve.

Each fillet:
103 calories; 21 grams protein; 0 carbohydrate; 0 fiber; 1 gram fat; 0 saturated fat; 54 mg cholesterol; 0 sugar; 383 mg sodium.
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