Poached Fish Recipe - Cooking Index
Poached Fish Recipe - Cooking Index
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| 1 1/2 lbs | 681g / 24oz | Haddock fillets |
| 2 cups | 474ml | Water |
| 3 tablespoons | 45ml | White vinegar |
| 1/4 cup | 15g / 0.5oz | Finely-chopped onion |
| 3 | Peppercorns | |
| 2 | Parsley sprigs | |
| 1 | Bay leaf | |
| 1/4 teaspoon | 1.3ml | Salt |
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.
Source:
The Art of Cooking for the Diabetic by Mary Abbott Hess
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