Fish Fillet Poached in Cider

Fish Fillet Poached in Cider

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

4 servings
Preparation 10 min
Cooking 20 min

190 calories per serving 


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 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 1/2 cup cider, sparkling   375 mL
2 tbsp fresh dill, chopped, to garnish [optional]   4 g
  aluminum foil    

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.

Recommended side dishes

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

190

Fat

3.5 g

6 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

75 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

4 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Artery-healthy | Diabetes-friendly | Heart-healthy | High Vitamin D | Kosher | Low Saturated Fat | Low Sodium | Poach | Christmas | French

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