Sous-vide recipe: Sole

<i>Sous-vide</i> recipe: Sole
Sole cooked sous-vide by Rory Herrmann. (Myung J. Chun / Los Angeles Times)


Total time:


40 minutes


1 fish fillet


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.

4-ounce fillet of sole


1. Ask 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.

2. Set up a

work area as per the rolling instructions . 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.

3. Remove 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.