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Poached Fish with Homemade Mayonnaise

4 Reviews
100% would make this recipe again

Poaching ensures the regular penetration of liquid into the flesh of the fish, so that it is less likely to fall apart or dry out. For maximum flavour, fish must be poached in a vegetable broth called "court-bouillon", that is made ahead.

Preparation : 5 min Cooking : 15 min
300 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Kid-friendly
  • Diabetes-friendly
  • Heart-healthy

Ingredients

Court-bouillon
600 g cod fillet
85 mL Mayonnaise Sauce 1/3 cup

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pour the cold "court-bouillon" into a pot. Add the fish, making sure there is enough liquid to cover the fish completely.
  2. Put the pot on the stovetop and bring the liquid to simmer. Start calculating the time from this point. Cover and poach at very low heat. The fish is cooked when the flesh turns opaque, 8 to 10 min, depending on the size of the fillet. NEVER bring the liquid to boiling, to preserve the delicate flesh.
  3. Take the fishout of the pot using a slotted spoon and transfer it to the warmed serving plates. Serve with the Mayonnaise Sauce.

Remarks

After poaching the fish, the court-bouillon may be discarded or filtered and kept in the refrigerator or in the freezer, for later use as "fish stock".

Nutrition Facts Table

per 1 Serving (120g)

Amount

% Daily Value

Calories

300

Fat

17 g

27 %

Saturated 2 g
+ Trans 0.2 g

11 %

Cholesterol

80 mg

Sodium

460 mg

19 %

Carbohydrate

8 g

3 %

Fibre

2 g

6 %

Sugars

3 g

Protein

28 g

Vitamin A

57 %

Vitamin C

23 %

Calcium

4 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Source of  :
Iron, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Good source of  :
Folacin, Magnesium, Phosphorus, Potassium, Vitamin B6, Vitamin D
Excellent source of  :
Niacin, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 3

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Members' Reviews

4 Reviews (4 with rating only ) 100% would make this recipe again