Poached Fish in Tomato Sauce

22 Reviews

95% would make this recipe again

Preparation : 10 min Cooking : 20 min

240 calories/serving

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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

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 (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 %

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

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1 ¼	servings
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	2	servings

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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