Poached Fish in Tomato Sauce

23 Reviews
95% would make this recipe again

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Preparation : 10 min Cooking : 20 min
240 calories/serving

Ingredients

1 tbsp canola oil 15 mL
1/2 onions, finely chopped 100 g
1 clove garlic, finely chopped
1/2 dried chili peppers, minced 0.2 g
1/8 tsp curry powder 0.4 g
1/8 tsp ground cumin 0.2 g
1/8 tsp turmeric 0.4 g
1 tsp gingerroot, grated 4 g
1/3 cup strained tomatoes 90 g
1/3 cup vegetable broth 85 mL
2 tbsp lemon, freshly squeezed 3/4 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
400 g cod fillet
2 tbsp fresh 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.

Method

  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.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

240

Fat

6 g

10 %

Saturated 0.6 g
+ Trans 0.1 g

4 %

Cholesterol

90 mg

Sodium

190 mg

8 %

Carbohydrate

9 g

3 %

Fibre

1 g

6 %

Sugars

4 g

Net Carbs

8 g

Protein

37 g

Vitamin A

13 %

Vitamin C

30 %

Calcium

5 %

Iron

12 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6, Vitamin E
Good source of  :
Phosphorus, Vitamin C, Vitamin D
Source of  :
Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin K, Zinc
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives 4 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

23 Reviews (21 with rating only) 95% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Very tasty; we couldn't wait to have it again.

Useful 0
august 10, 2014 | I would make this recipe again

Great combination of flavors and simple to make

Useful 0

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