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Pineapple Poached Fish Recipe
|Unsweetened pineapple juice||1 Cup (16 tbs)|
|Soy sauce||1 Tablespoon|
|Celery||1 Cup (16 tbs), cut in 1/4 inch pieces|
|Carrots||2 Medium, thinly sliced|
|Frozen flounder fillets/Sole fillets||1 Pound, thawed|
|Cherry tomatoes||1 Cup (16 tbs), halved|
Calories 171 Calories from Fat 20
% Daily Value*
Total Fat 2 g3.4%
Saturated Fat 0.03 g0.15%
Trans Fat 0 g
Cholesterol 65 mg
Sodium 616.3 mg25.7%
Total Carbohydrates 19 g6.2%
Dietary Fiber 2 g8%
Sugars 10.2 g
Protein 20 g40.9%
Vitamin A 111.7% Vitamin C 66.6%
Calcium 4.1% Iron 2.4%
*Based on a 2000 Calorie diet
Add celery and carrots; bring to boiling. (Electric skillet 350°.)
Reduce heat (220°).
Cover and simmer till crisp-tender, 8 to 10 minutes.
Clear center of skillet by pushing vegetables to outer edge.
Season fish with salt; place in single layer in pineapple juice in center of skillet; bring to boiling.
Cover; simmer till fish flakes easily when tested with a fork, 2 to 3 minutes.
Remove fish from skillet.
Combine 1/4 cup cold water and cornstarch; add to pineapple juice.
Cook and stir till thickened and bubbly.
Add tomatoes; heat.
Pass sauce with fish.