Poached Fish in Tomato Sauce
Ingredients
Before you start
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
Method
- 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.
- 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.
- Adjust the seasoning, adding the remaining lemon juice Spoon the sauce over the fish, sprinkle with optional cilantro, then serve on the warmed plates.
Recommended side dishes
Nutrition Facts Table
per 1 serving (300g)
Amount % Daily Value |
Calories 240 |
Fat 6 g 10 % |
Saturated
0.6 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 % |
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
DIABETES Exchange
Food Group | Exchanges |
---|---|
Fruits | 0 |
Vegetables | 1 |
Meat and Alternatives | 4 ½ |
Fats | 1 |
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Members' Reviews
L&P C.
2015-01-15T00:05:17+00:00 january 15, 2015 | I would make this recipe againVery tasty; we couldn't wait to have it again.
Diana C.
2014-08-10T04:11:37+00:00 august 10, 2014 | I would make this recipe againGreat combination of flavors and simple to make
Top Reviews
View All ReviewsL&P C.
january 15, 2015 | I would make this recipe againVery tasty; we couldn't wait to have it again.
Diana C.
august 10, 2014 | I would make this recipe againGreat combination of flavors and simple to make