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Poached Fish

Because poached fish has even less fat than allowed in the lean meat exchanges, feel free to use 1 teaspoon of a sauce or lemon butter over each serving without counting the fat exchange for the butter.

Type: Fish
Courses: Main Course
Serves: 6 people

Recipe Ingredients

1 1/2 lbs 681g / 24ozHaddock fillets
2 cups 474mlWater
3 tablespoons 45mlWhite vinegar
1/4 cup 15g / 0.5ozFinely-chopped onion
3   Peppercorns
2   Parsley sprigs
1   Bay leaf
1/4 teaspoon 1.3mlSalt

Recipe Instructions

Cut fish into six serving portions and place them in a large frying pan. Combine all other ingredients and add to pan. Bring to a boil; cover pan and reduce heat to low. Simmer 6 to 8 minutes or until fish flakes easily with a fork.

Lift fish out of liquid carefully with a pancake turner. Serve with lemon wedges or with "Sunshine Sauce," "Cucumber Sauce," or "Dill Sauce" (see recipes).

This recipe yields 6 servings.

Exchanges Per Serving: 2 1/2 Lean Meat.

Nutrition Facts: Carbohydrates 1g; Protein 17g; Fat 6g; Calories 124; Fiber 0.1g; Sodium 142mg; Cholesterol 72mg.

The Art of Cooking for the Diabetic by Mary Abbott Hess


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