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Poached Fish in Tomato Sauce

16 Reviews
93% would make this recipe again

Preparation : 10 min Cooking : 20 min
240 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

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
400 g cod fillet
salt [optional]
ground pepper to taste [optional]
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

per 1 Serving (300g)

Amount

% Daily Value

Calories

240

Fat

6 g

10 %

Saturated 0.6 g
+ Trans 0.1 g

4 %

Cholesterol

90 mg

Sodium

190 mg

8 %

Carbohydrate

9 g

3 %

Fibre

1 g

6 %

Sugars

4 g

Protein

37 g

Vitamin A

14 %

Vitamin C

31 %

Calcium

5 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 servings

Claims

This recipe is :
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

DIABETES Exchange

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

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Members' Reviews

16 Reviews (14 with rating only ) 93% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
accounts@kog.ca
january 15, 2015 | I would make this recipe again

Very tasty; we couldn't wait to have it again.

Useful 0
caron.diana@gmail.com
august 10, 2014 | I would make this recipe again

Great combination of flavors and simple to make

Useful 0

Top Reviews

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accounts@kog.ca
january 15, 2015 | I would make this recipe again

Very tasty; we couldn't wait to have it again.

Useful 0
caron.diana@gmail.com
august 10, 2014 | I would make this recipe again

Great combination of flavors and simple to make

Useful 0