Ginger-Lime Poached Sole Recipe

Name: Ginger-Lime Poached Sole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 ⅓ cups instant long grain brown rice; 2 teaspoons non-hydrogenated margarine; 1 cup red onion, very thinly sliced; 1 cup carrot, very thinly sliced; 1 tablespoon minced ginger; 1 teaspoon curry powder; 1 teaspoon lime zest; 1 teaspoon hot pepper sauce; 2 cups chicken broth, sodium-reduced, divided; 1 cup coconut milk (light); 2 tablespoons lime juice; 2 cups green beans, chopped; 4 frozen sole fillets, thawed; ¼ cup coriander leaves, lightly packed

Servings: persons

1 ⅓ cups instant long grain brown rice
2 teaspoons non-hydrogenated margarine
1 cup red onion, very thinly sliced
1 cup carrot, very thinly sliced
1 tablespoon minced ginger
1 teaspoon curry powder
1 teaspoon lime zest
1 teaspoon hot pepper sauce
2 cups chicken broth, sodium-reduced, divided
1 cup coconut milk (light)
2 tablespoons lime juice
2 cups green beans, chopped
4 frozen sole fillets, thawed
¼ cup coriander leaves, lightly packed

1
Prepare rice according to package directions without adding butter or salt; reserve.
2
Meanwhile, in a Dutch oven or large saucepan over medium heat, combine margarine, onion, carrots, ginger, curry powder, lime zest and hot pepper sauce.
3
Cook, stirring often, for 1 minute.
4
Add 1/4 cup broth and cook, partially covered, until onion is softened, about 20 minutes.
5
Stir in remaining broth, coconut milk, and lime juice and bring to a boil.
6
Add beans and simmer 3 minutes.
7
Gently push fish below broth and vegetable mixture.
8
Simmer until fish flakes easily, 3-5 minutes.
9
Divide rice amoung 4 shallow bowls.
10
Use a slotted spoon to top each bowl with an equal amount of fish and vegetables.
11
Ladle broth over and garnish with coriander.

549

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 ⅓ cups instant long grain brown rice, 2 teaspoons non-hydrogenated margarine, 1 cup red onion, very thinly sliced, 1 cup carrot, very thinly sliced, and more.

Yes, Ginger-Lime Poached Sole falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Ginger-Lime Poached Sole

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions