Wednesday, May 17, 2017

Poached Fish in Tomato Sauce

Poached Fish in Tomato Sauce

Poached Fish in Tomato Sauce
Quantity : 2 servings
Preparation : 10 min Cooking : 20 min
240 calories/serving


1 tbspcanola oil15 mL
1/2onions, finely chopped100 g
1 clovegarlic, finely chopped
1/2dried chili peppers, minced0.4 g
1/8 tspcurry powder0.4 g
1/8 tspground cumin0.4 g
1/8 tspturmeric0.4 g
1 tspgingerroot, grated4 g
1/3 cupstrained tomatoes85 mL
1/3 cupvegetable broth, low-sodium85 mL
2 tbsplemon, freshly squeezed3/4 lemon
400 gcod fillet
salt [optional]
ground pepper to taste [optional]
2 tbspfresh cilantro, chopped [optional]4 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.


  1. Heat the oil in a skillet, over medium-low heat. Add the onion and garlic and sauté gently, with occasional stirring, until softened, about 5 min. Add the spices and grated ginger, then cook 2 min with stirring. Add the strained tomatoes, broth and half of the lemon juice. Season with salt and pepper to taste, cover and continue to cook 5 min.
  2. Add the fish fillets, cover and cook 5 min on one side. Turn the fillets then cook 5 min on the other side, or until the fish turns opaque.
  3. Adjust the seasoning, adding the remaining lemon juice Spoon the sauce over the fish, sprinkle with optional cilantro, then serve on the warmed plates.

No comments:

Post a Comment