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Apr 25, 2013

Tuesday meal series(On Thursday)

If you like fish like we do, then you likely eat it as least once or twice a week and are always looking for recipes.  I like this recipe.  It's a little bland but so low in calories, fat and sodium.
Goes great with Broccoli

Poached Fish

8 fish fillets, such as cod, sea bass, salmon or Tilapia(we use only 4-5)
1 teaspoon acceptable vegetable oil
1 small onion, chopped
1 small rib of celery, chopped
1 cup dry white wine or hot water(we usually use hot water)
2 tablespoons fress lemon juice
1 bay leaf
Pepper to taste
Sprigs of fresh parsley(optional)

Rinse the fish and pat dry with paper towels.

Heat a large nonstick skillet over medium-high heat.  Pour the oil into the skillet and swirl to coat the bottom.  Cook the onion and celery for 2 to 3 minutes, or until soft.

Place the fish on top of the vegetables, or roll each fillet, securing it with a toothpick, and place the rolls on the vegetables.  Add the remaining ingredients except the parsley.  Bring to a simmer over medium-high heat.  Reduce the heat and simmer, covered, for about 8 minutes, or until the fish flakes easily when tested with a fork.

To serve, carefully transfer fish to a platter.  Remove the toothpicks.  Sprinkle the parsley over the fish.

We enjoy this with Broccoli and a salad.  I usually eat more than one piece of fish.

Nutritional Information
calories 125
protein 21g
carbohydrates 2g(fiber 0g, sugars 1g)
cholesterol 49mg
total fat 1.5g(saturated 0.0g, polyunsaturated 0.5g, monounsaturated 0.5g)
sodium 67mg

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5 miles on the schedule today.  This has been the week of struggle.  My 3 miler on Tuesday, I was still fairly sore.  No soreness today, of course, but still not feeling it.

I'll hopefully announce the winner of the Balega Socks tomorrow since when I went to pull the winner Rafflecopter was down.  Stay tuned.

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Have a great day and....Keep Running!!!!

1 comment:

  1. Sounds delicious! I eat fish several times each week...I'll have to try this recipe out! :0)

    ReplyDelete

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