Poached Sole in Tomato Tarragon Sauce


As temperatures cool I find myself craving foods that are conforting and rich in flavor.

This recipe is one of my favorites! It’s super simple, takes less than 20 minutes from start to finish and it is simply Scrumptious!  Best of all it’s full of stuff that’s good for you without empty calories. So you can enduge without any guilt whatsoever.

Sole is a wonderful white fish with great texture. It’s mild in flavor which makes it an easy fish to serve to just about anyone, even your picky eaters.  It’s one of my favorite source of lean protein and a stapple on my Scrumptious Body meal plan.

Tarragon has a bold flavor, reminiscent of anise seed, that compliments tomato beautifully.  A little goes a long way, so start with a little and adjust as needed.

When I first made this dish, my daughters loved it so much they asked if we could make it again the next day 🙂

Mais bien sur!!!


4.7 from 9 reviews
Poached Sole in Tomato Tarragon Sauce
Prep time
Cook time
Total time
Tarragon and tomato pair up beautifully in this super dish that's just as perfect for a simple family dinner or an extravagant gathering.
Recipe type: Entree
Cuisine: French
Serves: 4
  • 8 small or 4 large filets of sole
  • 2 cups organic vegetable broth
  • 6 oz organic tomato paste
  • 2 tbsp. finely chopped fresh tarragon
  • Fresh ground salt and pepper to taste
  1. Heat a large skillet. Add organic vegetable broth and bring to a simmer.
  2. If you are using small filets of sole, roll them up and place them seam down in the hot broth. If using large fillets, you may want to lay them flat for even cooking. Cover and simmer for about 15 minutes, until fish is almost fully cooked.
  3. Add tomato paste and fresh tarragon, salt and pepper to taste and heat through.
  4. To serve, scoop a spoonful of the sauce on a plate, add 1 or 2 fillets, drizzle additional sauce on top of fish.
  5. Add fresh tarragon for presentation.
  6. Delicious served with braised black kale with garlic, spinach or other green vegetable of your choice.

Change it up

Substitute sole with cod or shrimp.  Add fresh cut tomatoes when you add the tomato paste.

For a gentler flavor with the same undertones, use chervil, fennel seed or anise seed instead of the fresh tarragon

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About Valerie 

Valerie Remy-Milora is the mother of 3 amazing girls, an author, public speaker, coach and founder of Scrumptious Moms. She is passionate about empowering moms to embrace self care and live a vibrant, joyful life with their loved ones. A health and fitness nut, she is an advocate for chemical-free living, real food and GMO labeling. She believes in the sanctity of life from conception to natural death.

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  1. I’ve never had sole before. Thanks for including possible substitutes.

  2. Amber Ludwig says:

    This sounds amazing!! I haven’t tried Sole but I have heard it’s fabulous and totally non fishy tasting!! Sounds like a real crowd pleaser!

  3. Judy Thomas says:

    It looks delicious.I have never had poached sole before.

  4. Bridget Combs says:

    I love fish but have never tried sole. One to try for sure-looks amazing

  5. Ronald Gagnon says:

    I have never had poached sole, but I love all kinds of fish recipes, and the additional ingredients, and the short time to make it..puts it on my food bucket list

  6. Maryrose Attard says:

    This recipe together with the ingredients you included sound and look delicious indeed! Thanks so much for sharing these appetizing ideas!

  7. Debra Holloway says:

    This recipe looks absolutely delicious. I will be trying to prepare this for my family this week.

  8. Dotty J Boucher says:

    This sounds delicious and looks very tasty! I am not even sure if I ever tastes sole before, but you have peeked my interest here.

  9. Rebecca Kerchner-Love says:

    I have never heard of sole but this looks delicious, I think I’ll try one of the alternatives first. Can’t wait.

    • Sole is one of my favorite fish Rebecca! My mom prepared it often when I was growing up and I do now as well. It’s a fairly mild fish which makes it appealing to just about anyone and it has a nice consistency. It also cooks super fast which makes preparing a healthy meal super easy even when you are pressed for time. I hope you like it as much as I do!!

  10. Dana Rodriguez says:

    This sounds so good. We love seafood so I am going to give this recipe a try!

  11. Jerry Marquardt says:

    I would definitely would love to try the Poached Sole in Tomato Tarragon Sauce. I think it is a great plate, of which it’s on my menu later in the week.

  12. Deborah Caudill says:

    I am always on the lookout for healthy and tasty recipes to make for my family. This one definitely fits the bill and I can’t wait to try it. Thanks for sharing your recipe.

  13. Kimberly Flickinger says:

    I have never heard of Poached Sole or tried it for that better; however, it sure does sound delicious.

  14. LAURIE ARNHEIM says:

    We love any type of white-fish! This sounds really tasty & easy too!!! Loving it!!! Thanks so much for the ideas!

  15. Deborah Cochran says:

    Thank you for sharing the recipe! I have been trying to find a recipe to introduce more fish in our family’s diet (and very picky eaters). My sons will eat anything covered in tomato paste or sauce so I know this will be a hit!

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