175.Poached fish Recipe: Low Fat, Low Sugar


Poaching is the best cooking method for most types of fish. Placed the cleaned fish in a pan or oven-proof dish that fits the fish closely. Cover with cold water, milk, fish stock or white wine. Bring the pan to a gentle boil, either in the oven or on the hob. Then reduced the heat to keep the temperature just at a simmer, not boiling.

Cooking time depends on thickness and is taken from the start of boiling.

Thin fillets, 8 - 12 minutes.

Small whole fish or thicker fillets, 15 - 20 minutes.

Whole large fish, 25 - 30 minutes.

Drain the fish before serving and use the liquid in the preparation of a sauce.