Poached Hoki

Recipe Ingredients

1 lb	454g / 16oz	Hoki fillets
1/2 cup	55g / 1.9oz	Chopped celery and leaves
1/2 cup	31g / 1.1oz	Sliced onion
2 teaspoons	10ml	Olive oil
1/8 teaspoon	0.6ml	Freshly-ground black pepper
1		Tomato - sliced
1		Lemon - sliced
1		Bay leaf (large)
1/4 cup	59ml	Water
1/2 teaspoon	2.5ml	Sugar
1 teaspoon	5ml	Cider vinegar

Recipe Instructions

Cut fillets crosswise into strips about 1/2-inch wide. In a large skillet, cook celery and onion in oil until tender. Arrange fish over vegetables. Sprinkle with pepper. Cover fish with tomato and lemon slices.

Combine water, sugar, vinegar and bay leaf. Pour over fish mixture. Cover and simmer 8 to 10 minutes or just until fish flakes easily. Remove bay leaf before serving.

Microwave this dish, to cut cooking time by half.

This recipe yields 4 servings.

NUTRITIONAL ANALYSIS PER SERVING: Calories- 148; Protein- 22 g.; Iron- 0.9 mg.; Fat- 3 g.; Sodium- 83 mg.; Cholesterol- 73 mg.; (18% calories from fat).

Source:
National Marine Fisheries Service

Rating

Average rating:

5 (1 votes)

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