Poached Sole with Shrimp Sauce

A retro poached sole recipe from the heyday of microwave cooking, when home cooks were learning to use the appliance for techniques beyond reheating coffee. The microwave actually shines for delicate fish like sole. Even heat all around, no risk of overcooking the bottom while the top dries out, and the steam trapped under plastic wrap effectively poaches the fillet in its own juices and white wine.

The reduction technique salvages the poaching liquid for the shrimp sauce, capturing every drop of wine-and-fish flavor instead of pouring it down the drain. The cream-and-butter base then gets thickened with a quick microwave roux and finished with rinsed shrimp. The result is restaurant-quality plating from a microwave, which is the trick of the dish.

Chef Tips

• Thaw the sole partially before microwaving. Fully frozen fish cooks unevenly even in the microwave.
• Sole fillets are thin and delicate. Check at 6 minutes and pull as soon as they flake easily. Overcooked sole turns rubbery.
• Stir the roux every minute or so in the microwave to prevent lumps. Wire whisk works better than a wooden spoon.
• Pre-cooked salad shrimp work fine here. If using raw, add them earlier so they cook through.

Variations

• Substitute flounder, tilapia, or any thin white fish for sole.
• Add 1 tablespoon dijon mustard or a squeeze of lemon to the cream sauce for brightness.
• Top with toasted breadcrumbs or grated parmesan and broil briefly for a crusted finish.