Poached Fish

Poached fish in a flavorful tomato sauce is a delightful dish that pairs perfectly with rice or pasta. The gentle cooking process of poaching ensures that the fish remains tender and moist, while the tomato sauce adds a burst of tangy and savory flavors. This recipe takes advantage of the convenience of a slow cooker to simmer the fish in the tomato sauce, allowing the flavors to meld together beautifully. With a combination of onion, fish stock, tomato sauce, garlic, cumin, lemon juice, and haddock (or any firm white fish), this poached fish recipe is easy to prepare and makes a satisfying and healthy meal. Let’s dive into the details of this delicious poached fish recipe.

Poached fish is a delicate and flavorful dish prepared by gently cooking fish in liquid, usually water or broth. The poaching method helps retain the natural moisture and tenderness of the fish while infusing it with subtle flavors. It is a healthy and versatile option, suitable for various culinary creations.

INGREDIENTS:

• 1 tablespoon (15 ml) olive oil
• 1 cup (160 g) finely chopped onion
• ½ cup (120 ml) fish stock (see recipe in Chapter 2)
• 1 can (8 ounces, or 225 g) no-salt-added tomato sauce
• ½ teaspoon minced garlic
• 1/8 teaspoon cumin
• 2 tablespoons (28 ml) lemon juice
• 1½ pounds (680 g) haddock or other firm white fish

PREPARATIONS:

1. Heat the olive oil in a skillet and cook the finely chopped onion until soft.
2. In a separate pot, bring the fish stock to a boil.
3. In the slow cooker, combine the cooked onion, fish stock, no-salt-added tomato sauce, minced garlic, cumin, and lemon juice. Stir well to mix the ingredients.
4. Cook the mixture on high heat in the slow cooker until it begins to simmer around the edges, which usually takes about 1½ to 2 hours.
5. Cut the haddock or firm white fish into serving-sized pieces and add them to the sauce in the slow cooker.
6. Continue cooking on high heat until the fish is tender and cooked through, which typically takes about 1 to 1½ hours.

YIELD: 4 servings

SPECIAL INSTRUCTIONS:

• If you don’t have fish stock readily available, you can make it using the recipe provided in Chapter 2.
• Adjust the cooking time according to the thickness of the fish fillets. Thicker fillets may require a slightly longer cooking time, while thinner ones may cook faster.
• Serve the poached fish hot over rice or pasta, spooning some of the flavorful tomato sauce over the top.
• Feel free to customize the flavors by adding herbs such as parsley or dill, or spices like paprika or chili flakes, to suit your taste preferences.

NUTRITIONAL INFORMATION PER SERVING:

• 259 g water
• 222 calories (21% from fat, 63% from protein, 16% from carbs)
• 34 g protein
• 5 g total fat
• 1 g saturated fat
• 3 g monounsaturated fat
• 1 g polyunsaturated fat
• 9 g carbs
• 2 g fiber
• 4 g sugar
• 360 mg phosphorus
• 84 mg calcium
• 2 mg iron
• 141 mg sodium
• 836 mg potassium
• 298 IU vitamin A
• 29 mg ATE vitamin E
• 14 mg vitamin C
• 97 mg cholesterol

TIP:

• Garnish the poached fish with fresh herbs, such as chopped parsley or basil, to add a pop of color and freshness to the dish.

Enjoy your meal with us!