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.
Before you start
Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.
- Pour the cold "court-bouillon" into a pot. Add the fish, making sure there is enough liquid to cover the fish completely.
- 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.
- Take the fishout of the pot using a slotted spoon and transfer it to the warmed serving plates. Serve with the Mayonnaise Sauce.
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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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 :
|Meat and Alternatives||3 ½|