Poached Fish Parmesan
This recipe is taken from the 1983 Milk Calendar. Recharge your energy level after exercise with this quick and delicious dinner.
- Prep: 15 min
- Cooking: 25 min
Ingredients
- 1 1/4 lbs (560 g) fillets of sole or 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 and pepper to taste
- 1 red or green bell pepper thinly sliced
- 1 lb (450 g) fettuccine or broad egg noodles
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Preparation
Cut fillets into serving size portions.
In a large covered skillet, 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 white wine, Parmesan cheese, chives, salt, pepper and red or green bell pepper; heat an additional 10 min.
Meanwhile, cook fettuccine in boiling, salted water until al dente; drain. Arrange fish and sauce over pasta.
Tips
Nutritional information
Per serving| Energy: | 838 Calories |
| Protein: | 56 g |
| Carbohydrate: | 106 g |
| Fat: | 17 g |
| Fibre: | 4.5 g |
| Sodium: | 421 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 32 % / 355 mg |
| Folate: | 150 % |
| Selenium: | 277 % |
| Vitamin B12: | 162 % |
| Vitamin D: | 107 % |
