Poached Fish with Homemade Mayonnaise

4 Reviews
100% would make this recipe again

Poaching ensures the regular penetration of liquid into the flesh of the fish, so that it is less likely to fall apart or dry out. For maximum flavour, fish must be poached in a vegetable broth called "court-bouillon", that is made ahead.

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Preparation : 5 min Cooking : 15 min
300 calories/serving

Ingredients

Court-bouillon
600 g cod fillet, or hake
85 mL Mayonnaise Sauce 2 1/2 tsp

Before you start

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

Method

  1. Pour the cold "court-bouillon" into a pot. Add the fish, making sure there is enough liquid to cover the fish completely.
  2. Put the pot on the stove top and bring the liquid to simmer. Start calculating the time from this point. Cover and poach at very low heat. The fish is cooked when the flesh turns opaque, 8 to 10 min, depending on the size of the fillet. NEVER bring the liquid to boiling, to preserve the delicate flesh.
  3. Take the fish out of the pot using a slotted spoon and transfer it to the warmed serving plates. Serve with the Mayonnaise Sauce.

Observations

After poaching the fish, the court-bouillon may be discarded or filtered and kept in the refrigerator or in the freezer, for later use as "fish stock".

Nutrition Facts Table

per 1 serving (120 g)

Amount

% Daily Value

Calories

300

Fat

17 g

27 %

Saturated 2 g
+ Trans 0.2 g

11 %

Cholesterol

80 mg

Sodium

470 mg

20 %

Carbohydrate

8 g

3 %

Fibre

2 g

6 %

Sugars

3 g

Net Carbs

6 g

Protein

28 g

Vitamin A

57 %

Vitamin C

23 %

Calcium

5 %

Iron

9 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Selenium, Vitamin A, Vitamin B12, Vitamin E, Vitamin K
Good source of  :
Folacin, Phosphorus, Potassium, Vitamin B6, Vitamin D
Source of  :
Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Low  :
Calories, Cholesterol, 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 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

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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

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