Poached Fish Parmesan

Recharge your energy level after exercise with this quick and delicious dinner.

Course Main Dishes
Prep. Time 15 mins
Cooking Time 25 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 1/4 lbs (625 g) fillets of sole turbot or

haddock

2 cups (500 ml) milk

3 tbsp (45 ml) butter

3 tbsp (45 ml) all-purpose flour

1/2 cup (125 ml) dry white wine

1/2 cup (125 ml) grated Canadian Parmesan Cheese

2 tbsp (30 ml) chopped fresh chives or

green onions

Salt

Pepper, to taste

1 red or green pepper, thinly sliced

1 lb (500 g) fettuccine or

broad egg noodles

Instructions

Cut fillets into serving size portions.

In a large covered fry pan, simmer fillets gently in milk for 5 to 10 min, or until fish flakes easily with a fork.

Carefully transfer fish to a platter and keep warm; reserve milk.

Melt butter in a medium saucepan; add flour and cook for 2 min. Gradually add reserved hot milk; cook over low heat, stirring constantly, until thickened. Add wine, Parmesan cheese, chives, salt, pepper and red pepper; heat an additional 10 min.

Meanwhile, cook fettuccine in boiling, salted water until tender; drain.

Arrange fish and sauce over pasta.

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Nutritional Info

Per serving

Energy: 838 Calories
Protein: 56 g
Carbohydrate: 106 g
Fat: 17 g
Fibre: 4.5 g
Sodium: 421 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 32 % / 355 mg
Selenium: 277 %
Vitamin B12: 162 %
Folate: 150 %
Vitamin D: 107 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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