Lemon Poached Cod

LEMON-POACHED COD

Recipe from Gourmet Nutrition: The Cookbook for the Fit Food Lover

Prep time – 3 min | Cook time – 6 min | Total time – 9 min

1 large or 2 small servings

INGREDIENTS

• 1/4 cup onion (small dice)

• 2 cups water

• 2 Tb lemon juice

• 1 tsp fennel

• 1/2 tsp salt

• 6 oz cod fillets (170 g)

INSTRUCTIONS

Bring all ingredients, except cod, to a boil in a small pot and then reduce heat to medium Simmer for 5 minutes to infuse the flavors together and then place the fish into the poaching liquid. Poach for 4-7 minutes, depending on the thickness, and then gently remove from the liquid with a slotted spatula and serve.

VARIATIONS & OPTIONS

For a richer flavor, poach in veggie broth, orange juice or a 50/50 mixture of water and coconut milk. If poaching more than one serving of fish, double or triple the poaching liquid and use an appropriate sized pot. If you’d like to vary your fish type, try substituting the cod with halibut or sole and prepare the same way.

NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)

Calories – 157.8/78.9 | Fat (g) – 1.2/0.6 | Carbohydrates (g) – 6.0/3.0 | Protein (g) – 30.8/15.4