Poached Fish with Homemade Mayonnaise

Poached Fish with Homemade Mayonnaise

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.

4 servings
Preparation 5 min
Cooking 15 min

300 calories per serving 


Ingredients

4 cup(s) Court-bouillon (Recipe)    
600 g cod fillet, or hake    
85 mL Mayonnaise Sauce (Recipe)   2 1/2 tsp

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

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = 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

60 %

Vitamin C

25 %

Calcium

4 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 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
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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Heart-healthy | High Vitamin D | Kosher | Low Saturated Fat | Source of Omega-3 | Poach


Court-bouillon

Court-bouillon

A vegetable broth used for poaching fish and seafood.

"Court-bouillon" [pr. koor bwee-YAWN] is a vegetable broth used for poaching fish and seafood. "Court" (which is the French word for "short") means that this broth is neither long in its preparation time nor rich in taste. Generally, the broth is not served as part of the finished dish.

8 cups (2000 ml)
Preparation 10 min
Cooking 1 h

Standing 1 h


Ingredients

2 onions, sliced   400 g
2 carrots, sliced   200 g
2 bay leaf   0.4 g
1/2 bunch Italian parsley, fresh   50 g
8 cups water   2 L
1 1/2 cup white wine   375 mL
1/3 cup white vinegar   85 mL
1/8 tsp peppercorns   1 g
1 1/4 tsp coarse salt   7 g

Before you start

As an alternative to the home-made court-bouillon, at the best fish markets you may find bags of ready-to-use dehydrated court-bouillon. You will simply need to add it to cold water just before poaching the fish.

Method

  1. Prepare the vegetables: Slice the onions and carrots into rounds. Tie the parsley bunch with a piece of string to keep it together.
  2. Put all the ingredients in a large pot, except the peppercorns. Bring the liquid to a boil over medium heat.
  3. Boil, uncovered, 50 min over low heat, then add the peppercorns and boil an additional 10 min.
  4. Let the broth stand off the heat for about 30 min before filtering. Let it cool down completely before using it for poaching.

Remarks

This quantity of court-bouillon is sufficient to poach about 1 kg of fish or seafood.

It keeps up to 2 weeks in the refrigerator or up to 3 months in the freezer.

This recipe is in the following categories: Vegetables | Kosher | Vegan | Vegetarian


Mayonnaise Sauce

Mayonnaise Sauce

Food historians can't agree on the origin of world's most famous sauce. It is generally said to have been created by the chef of the French admiral Plessis, duc de Richelieu in 1756, to celebrate the victory over the British at the port of Mahon (in the Balearic Islands, Spain), during the Seven Years War.

310 ml (1.3 cups)
Preparation 10 min


Ingredients

1 eggs size large    
1 tsp Dijon mustard   5 mL
1/2 cup canola oil   125 mL
1/2 cup olive oil   125 mL
2 tbsp lemon juice, freshly squeezed   3/4 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A mixer or food processor will be very useful for this recipe.

If you prefer, you may use only one type of oil. I prefer to use 50% vegetable oil / 50 % olive oil to balance lightness versus taste.

Method

  1. If using a hand-held mixer, put the egg(s) and mustard in a deep, but fairly narrow flat-bottomed bowl. Put the oils in a container which can allow them to be slowly poured into the egg mixture. Begin to add the oil as you beat, using a blender, a little at a time, adding more oil as each bit is incorporated. When a thick emulsion forms, you can add the oil a little faster. The whole process takes 3 to 5 minutes.
  2. If using a food processor, add about ¼ cup of the oil to the egg(s) and mustard at the beginning. Turn the machine on. While it's running, add the remaining oil in a steady stream. Avoid running too fast and for too long.
  3. Add the lemon juice, then season with salt and pepper. If the mixture is thicker than you like, you may thin it with a little milk. If instead it is not thick enough, add just a little more oil. Serve.

Remarks

If the mayonnaise separates: Simply start again with a new egg and a little mustard, then add the separated mayonnaise slowly, as you would do with the oil.

Mayonnaise can be kept for 7 days, covered, in the refrigerator.


This recipe is in the following categories: Eggs | Sauces & Dips | Halal | Kosher | Vegetarian | No Cook | French

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!