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Fish Fillet Poached in Cider

10 Reviews
89% would make this recipe again

The ideal fish for this Norman recipe is Dover sole, but cod, or any other firm white fillet, is a very good substitute.

Preparation : 10 min Cooking : 20 min
190 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 tbsp olive oil 15 mL
1 onions, sliced 200 g
1 clove garlic, minced
8 button (white) mushrooms, sliced 110 g
700 g cod fillet
1 1/2 cup cider 375 mL
aluminum foil
salt [optional]
ground pepper to taste [optional]
2 tbsp fresh dill, chopped, to garnish [optional] 4 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205ºC/400ºF.
  2. Prepare the vegetables: Thinly slice the onion, mince the garlic and slice the mushrooms.
  3. Heat the oil in a pan over medium heat. Add the onion then sauté until it begins to soften. Add the garlic and mushrooms then cook, stirring occasionally, until the mushrooms are softened, about 7 min.
  4. Transfer the vegetables to an ovenproof baking dish just large enough to contain the fish. Sprinkle the fish with salt and pepper then put it over the vegetables. Pour the cider around all and bring to a boil on top of the stove (alternatively you may bring to a boil just the cider in a small saucepan).
  5. Cover the dish with foil, then put it in the middle of the oven. Bake 12 to 15 min, until the fish is done. It is important to check with a fork to see if it is cooked through.
  6. Garnish with dill then serve the fish on the warmed plates, with the vegetables and juices spooned over it. If necessary, reduce the juices in a small saucepan, then add it to the fish.

Nutrition Facts Table

per 1 Serving (200g)

Amount

% Daily Value

Calories

190

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

80 mg

Sodium

110 mg

5 %

Carbohydrate

6 g

2 %

Fibre

1 g

3 %

Sugars

2 g

Protein

32 g

Vitamin A

2 %

Vitamin C

8 %

Calcium

3 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Good source of  :
Phosphorus, Potassium, Vitamin D
Excellent source of  :
Magnesium, Niacin, Selenium, Vitamin B12, Vitamin B6
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives 4
Fats ½

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Members' Reviews

10 Reviews (10 with rating only ) 89% would make this recipe again