Poached Fish in Tomato Sauce

Poached Fish in Tomato Sauce

2 servings
Preparation 10 min
Cooking 20 min

240 calories per serving 


Ingredients

1 tbsp canola oil   15 mL
1/2 onions, finely chopped   100 g
1 clove garlic, finely chopped    
1/2 dried chili peppers, minced   0.4 g
1/8 tsp curry powder   0.4 g
1/8 tsp ground cumin   0.4 g
1/8 tsp turmeric   0.4 g
1 tsp gingerroot, grated   4 g
1/3 cup strained tomatoes   85 mL
1/3 cup vegetable broth, low-sodium   85 mL
2 tbsp lemon, freshly squeezed   3/4 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
400 g cod fillet    
2 tbsp fresh cilantro, chopped [optional]   4 g

Before you start

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

Method

  1. Heat the oil in a skillet, over medium-low heat. Add the onion and garlic and sauté gently, with occasional stirring, until softened, about 5 min. Add the spices and grated ginger, then cook 2 min with stirring. Add the strained tomatoes, broth and half of the lemon juice. Season with salt and pepper to taste, cover and continue to cook 5 min.
  2. Add the fish fillets, cover and cook 5 min on one side. Turn the fillets then cook 5 min on the other side, or until the fish turns opaque.
  3. Adjust the seasoning, adding the remaining lemon juice Spoon the sauce over the fish, sprinkle with optional cilantro, then serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

6 g

10 %

Saturated 0.5 g
+ Trans 0.1 g

4 %

Cholesterol

85 mg

Sodium

190 mg

8 %

Carbohydrate

9 g

3 %

Fibre

1 g

6 %

Sugars

4 g

Protein

37 g

Vitamin A

15 %

Vitamin C

30 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Fat, Saturated Fat, Sodium
Source of :
Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Good source of :
Phosphorus, Vitamin C, Vitamin D, Vitamin K
Excellent source of :
Magnesium, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Calorie | Low Fat | Low Saturated Fat | Low Sodium | Poach | Middle Eastern

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