Poached Fish With Vegetables Recipe


Preparation Time10 MinCooking Time30 Min
Ready In40 MinDifficulty LevelMedium
Health IndexHealthy++Cuisine
Main IngredientInterest Group


 Frozen fish fillets16 Ounce (1 Package)
 Yellow summer squash1 Medium, halved lengthwise and sliced 1/4 inch thick to make 2 cups
 Canned sliced mushrooms4 Ounce, drained (1 Can)
 Small onion1⁄2 , sliced and separated into rings
 Tomato sauce8 Ounce (1 Can)
 Cornstarch1 Tablespoon
 Bottled hot pepper sauce3 Dash
 Fresh spinach1 Pound

Nutrition Facts

Serving size: Complete recipe

Calories 742 Calories from Fat 112

% Daily Value*

Total Fat 13 g19.7%

Saturated Fat 0.49 g2.5%

Trans Fat 0 g

Cholesterol 300 mg

Sodium 795.3 mg33.1%

Total Carbohydrates 67 g22.3%

Dietary Fiber 17.1 g68.3%

Sugars 21.7 g

Protein 100 g200.3%

Vitamin A 887.7% Vitamin C 354.8%

Calcium 77.5% Iron 84.7%

*Based on a 2000 Calorie diet


Place frozen fish block in a large skillet.
Add squash, mushrooms, and onion rings.
In a small mixing bowl stir together tomato sauce, cornstarch, and hot pepper sauce.
Pour tomato mixture over fish and vegetables in skillet.
Bring to boiling.
Reduce heat and simmer, covered, for 15 to 20 minutes or till fish tests done.
Meanwhile, wash spinach thoroughly.
In a large saucepan, cook spinach, covered, with just the water that clings t( the leaves.
When steam forms, reduce heat and uncover.
Cook and toss lightly about 3 minutes or till spinach just begins to wilt.
Drain well.
Serve fish and vegetable mixture over bed of spinach.