Midori's Poached Rockfish

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 206.2
  • Total Fat: 8.7 g
  • Cholesterol: 69.0 mg
  • Sodium: 617.2 mg
  • Total Carbs: 5.6 g
  • Dietary Fiber: 0.6 g
  • Protein: 25.1 g

View full nutritional breakdown of Midori's Poached Rockfish calories by ingredient


Introduction

Adapted from Cooking for Diabetics, Ale-Poached Fish with Pimento Sauce. I substituted diet ginger ale for the beer, Stevia in place of the sugar. The nutrient analysis includes liquid that is poured off and more sauce than one would probably put on their serving. Original recipe was for 8 servings (1.5 pounds of sea bass). I only had 4 fillets. The recipe book calculated 2 meat exchanges, 1 fat. (153 calories, 4.0 gmail. Carbohydrates, 218 mg. Sodium). I also used real butter not the liquid margarine called for. The end result was a nice, delicate flavor. The curry and pimento were nicely paired. Adapted from Cooking for Diabetics, Ale-Poached Fish with Pimento Sauce. I substituted diet ginger ale for the beer, Stevia in place of the sugar. The nutrient analysis includes liquid that is poured off and more sauce than one would probably put on their serving. Original recipe was for 8 servings (1.5 pounds of sea bass). I only had 4 fillets. The recipe book calculated 2 meat exchanges, 1 fat. (153 calories, 4.0 gmail. Carbohydrates, 218 mg. Sodium). I also used real butter not the liquid margarine called for. The end result was a nice, delicate flavor. The curry and pimento were nicely paired.
Number of Servings: 4

Ingredients

    2 tbsp Butter, salted (melted)
    1.25 cup (10 fl oz) Chicken Broth or Bouillon
    1 clove Garlic
    1 small Onions, raw (sliced)
    3 tbsp Pimentos (chopped)
    1 cup Water
    4.0 fillet Sea Bass (fish)
    1 tsp Lea & Perrins, Worcestershire Sauce
    1 packets Stevia
    1 tsp Lemon Juice 'Real Lemon' 100% juice
    2 Tbsp. Flour - Gold medal all purpose flour
    1 cup Ginger ale, diet, Great Value
    0.25 tsp peppercorns ground, (or 3 whole)
    1 tsp curry powder (yellow)

Directions

Thaw fish. Debone and remove skin. In 10-inch skillet combine water, diet ginger ale, slices of small onion, Worcestershire sauce, peppercorns, and garlic. Bring to a gentle boil. Place fillets in the poaching liquid, cover and simmer for 5-10 minutes or until fish flakes easily when tested with a fork. Carefully remove fish to warm platter. Pimento Curry Sauce: Melt butter in medium saucepan. Stir in flour. Gradually add chicken broth until smooth and thickened. Stir continually. Add chopped pimento, yellow curry powder, lemon juice, and stevia. Just heat through. Pour sauce over fish and serve. Serving Size: 4 fillets (3 oz.)

Number of Servings: 4.0

Recipe submitted by SparkPeople user MIDORITHOMAS.