Fish Fillet Poached in Cider

15 Reviews
77% would make this recipe again

The ideal fish for this Norman recipe is Dover sole, but cod, or any other firm white fillet, is a very good substitute.

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

Ingredients

1 tbsp olive oil 15 mL
1 onions, sliced 200 g
1 clove garlic, minced
8 button (white) mushrooms, sliced 110 g
700 g cod fillet
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/2 cup cider, sparkling 375 mL
2 tbsp fresh dill, chopped, to garnish [optional] 4 g
aluminum foil

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 205ºC/400ºF.
  2. Prepare the vegetables: Thinly slice the onion, mince the garlic and slice the mushrooms.
  3. Heat the oil in a pan over medium heat. Add the onion then sauté until it begins to soften. Add the garlic and mushrooms then cook, stirring occasionally, until the mushrooms are softened, about 7 min.
  4. Transfer the vegetables to an ovenproof baking dish just large enough to contain the fish. Sprinkle the fish with salt and pepper then put it over the vegetables. Pour the cider around all and bring to a boil on top of the stove (alternatively you may bring to a boil just the cider in a small saucepan).
  5. Cover the dish with foil, then put it in the middle of the oven. Bake 12 to 15 min, until the fish is done. It is important to check with a fork to see if it is cooked through.
  6. Garnish with dill then serve the fish on the warmed plates, with the vegetables and juices spooned over it. If necessary, reduce the juices in a small saucepan, then add it to the fish.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

190

Fat

4 g

6 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

80 mg

Sodium

110 mg

5 %

Carbohydrate

6 g

2 %

Fibre

1 g

3 %

Sugars

2 g

Net Carbs

5 g

Protein

32 g

Vitamin A

2 %

Vitamin C

8 %

Calcium

3 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Magnesium, Niacin, Selenium, Vitamin B12, Vitamin B6
Good source of  :
Phosphorus, Potassium, Vitamin D
Source of  :
Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Zinc
Low  :
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
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

15 Reviews (13 with rating only) 77% 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

View All Reviews
CharlieTrotter
april 24, 2020

Simple ingredients, subtle taste, easy to make. We loved it.

Useful 0
alex.sarakbi
april 23, 2020

I found this dish had no flavor. Definitely not making again.

Useful 0

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