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Poached Hoki Recipe - Cooking Index

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Poached Hoki

Type: Fish
Courses: Main Course
Serves: 4 people

Recipe Ingredients

1 lb 454g / 16ozHoki fillets
1/2 cup 55g / 1.9ozChopped celery and leaves
1/2 cup 31g / 1.1ozSliced onion
2 teaspoons 10mlOlive oil
1/8 teaspoon 0.6mlFreshly-ground black pepper
1   Tomato - sliced
1   Lemon - sliced
1   Bay leaf (large)
1/4 cup 59mlWater
1/2 teaspoon 2.5mlSugar
1 teaspoon 5mlCider 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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