176.Poached skate wings Recipe: Low Fat, Low Sugar

Allow one small wing or half a large wing per person.

enough low-fat milk to cover the wing

fresh herbs- fennel, rosemary, bay, basil

salt and pepper to taste

  • Place all the skate wings in one layer in a pan with as little overlap as possible. The pan should have a close fitting lid.
  • Add just sufficient milk to cover the wings.
  • Sprinkle with herbs and salt and pepper to taste.
  • Bring the milk to a simmer and cover with a lid.
  • Turn after 5 minutes.
  • Simmer gently for 10 - 15 minutes until cooked - the flesh lifts easily from the cartilage but the cartilage does not fall apart.
  • Use the milk to make a sauce or fish soup. (freeze until required)