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Pan Poached Fish Recipe
|Fish fillets/4 cleaned small whole fish (10 ounce each)||1 1⁄2 Pound (Fresh / Individually Frozen,)|
|Shallots/Green onion||3 , with about 4 in. of the tops, finely chopped (Roots Trimmed)|
|Grated ginger/1/2 teaspoon dry tarragon leaves||1 Teaspoon|
|Regular strength chicken broth/1/3 cup each broth and dry white wine||3⁄4 Cup (12 tbs)|
|Lemon wedges/Orange wedges||4|
Serving size: Complete recipe
Calories 887 Calories from Fat 348
% Daily Value*
Total Fat 40 g60.8%
Saturated Fat 15.4 g77.2%
Trans Fat 0 g
Cholesterol 514.5 mg
Sodium 1841.3 mg76.7%
Total Carbohydrates 17 g5.7%
Dietary Fiber 1.4 g5.6%
Sugars 0.9 g
Protein 123 g246.7%
Vitamin A 33% Vitamin C 45.8%
Calcium 41.3% Iron 6.3%
*Based on a 2000 Calorie diet
In a 10- to 12-inch frying pan, melt butter over medium heat.
Add shallots and ginger and cook, stirring, until limp, about 3 minutes.
Add broth and bring to a boil.
Arrange fish in pan in a single layer.
Reduce heat, cover, and simmer until just slightly translucent or wet-looking inside when cut in thickest part, 3 to 4 minutes for fresh fish 1/2 to 1/4 inch thick (4 to 6 minutes if frozen), 4 to 6 minutes for fresh fish 1/2 to 3/4 inch thick (6 to 10 minutes if frozen), 8 to 12 minutes for fresh fish 1 to 11/2 inches thick (13 to 22 minutes if frozen).
With a wide spatula, lift fish from pan and arrange it on a warm platter; cover and keep warm.
Over high heat, boil pan juices, adding any liquid that accumulates on platter, until reduced and thickened slightly; spoon over fish.
Season to taste with salt and pepper and serve with lemon wedges.