Due to their naturally lean meat, most fish dry out quickly even when cooked only a few degrees too long. Frozen fish even more so as the cell walls are compromised when frozen. One of the most dependable fish cooking methods be it fresh or frozen fish is poaching. I got the idea for this recipe when my neighbor told me that the only way her mom ever cooked fish was poached in milk. Poaching is an ideal way to impart flavors deep into meat and ensure a moist, tender final product.
Tarragon Lemon Mustard Poached Halibut with Veggie Ribbons
- 1 1/2 cups skim milk
- 3 tablespoons Saucy Mama Tarragon Lemon Mustard
- 1/8 teaspoon salt
- 8-12 ounces halibut, cod or tilapia
In a medium saucepan, heat milk and mustard to 160º-180º. Do not bring liquid to a boil. Add fish fillet(s) to poaching liquid. Poach on medium-low 12-16 minutes or until fish reaches an internal temperature of 140º or to desired doneness. Serve with a portion of Veggie Ribbon Salad if desired.
Makes 1 large or 2 small servings.
Calories for 1 8-ounce serving of fish, 259, Total Fat 2.9g, Cholesterol 125mg, Sodium 474mg, Total Carbohydrates 1.9g, Sugars 1g, Protein 53g. High in magnesium, niacin, phosphorus, selenium, vitamin B6 and vitamin B12.
Veggie Ribbon Salad
- 1 cup cucumber, ribbons
- 1 cup bell pepper, ribbons
- 3 tablespoons fat-free Greek yogurt
- 1 tablespoon Saucy Mama Tarragon Lemon Mustard
Toss until thoroughly combined. Makes 2 servings.
Calories 57, Total Fat 1.8g, Trans Fat 0g, Cholesterol 1mg, Sodium 11mg, Total Carbohydrates 7.5g, Dietary Fiber 2g, Sugars 4g, Protein 3.4g, Vitamin A 31%, Vitamin C 101%, Calcium 7%, Iron 5%
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