Nearly everyone loves walleye fillets that have a crisp, golden coating after being cooked in oil. Fish cooked this was is especially popular during the Lenten season, which is just around the corner.
The past several years, whenever we have fish at home, no matter if it’s fresh-water fare as walleye, northern or crappie, or a salt-water variety like salmon, halibut or roughie, it’s either baked, grilled or poached.
Most people are familiar with baking and grilling fish, but poaching isn’t quite as popular. However, it is a very nice and healthy way to fix fish.
Here’s a recipe in which cod fillets are poached in a wine sauce. The fish cooks up in minutes, it’s full of flavor and has a texture that’s just about perfect.
1 pound cod fillets
1 tablespoon olive oil
3 shallots minced
1 clove garlic, minced
1 cup white wine
¼ teaspoon dried dill
1/8 teaspoon each black pepper and salt
2 tablespoons parsley, chopped
Heat oil in saute pan. Add shallots and garlic. Saute for one minute. Add wine, dill and salt. Bring to a boil. Reduce heat to simmer. Add sole. Baste sole with liquid. Poach 2 to 3 minutes or until fish flakes when tested with a fork. It is not necessary to turn the fish. Remove fish to serving plate. Turn heat to high. Reduce liquid by half. Spoon liquid over fillets.
Yield: Serves 4.
Approximate nutritional analysis per serving: 121 calories, 3 grams protein, 3 grams fat, 36 milligrams cholesterol, 109 milligrams sodium.