Poached Sole with Asparagus and Cherry Tomatoes

Poached Sole with Asparagus and Cherry Tomatoes recipe videos

Poached Sole with Asparagus and Cherry Tomatoes is a light, elegant dish featuring delicate white fish gently cooked in a flavorful liquid, often white wine or broth, and served with tender asparagus and sweet cherry tomatoes. It is a classic preparation found in French and broader European cuisine, emphasizing fresh, high-quality ingredients and simple cooking techniques.

🍽️ Nutrition at a glance

This dish is high in protein and low in carbohydrates and fat, making it a nutritious choice. It provides key nutrients like lean protein, vitamin C, potassium, and selenium, with a rough calorie ballpark of 250-300 kcal per serving.

Nutrition breakdown

Calories	270 kcal
Protein	32 g
Carbs	8 g
Fat	10 g
Fiber	3 g
Sugar	4 g
Sodium	380 mg
Selenium	30 mcg
Vitamin C	25 mg
Potassium	520 mg
Vitamin B12	2.5 mcg
Phosphorus	280 mg
Vitamin K	45 mcg
Folate	70 mcg
Niacin (B3)	5 mg

Per 1 serving (approx. 250 g) · estimated, varies by recipe

💡 What's interesting

Culturally, poaching is a traditional French technique that preserves the fish's delicate texture and is often associated with healthy, refined cooking. Nutritionally, the combination of lean fish with asparagus and tomatoes offers a synergistic boost of antioxidants and anti-inflammatory compounds.