Oven-Poached Lemon-Oil Fish

Oven-Poached Lemon-Oil Fish 250 Image by: Oven-Poached Lemon-Oil Fish 250 Author: Canadian Living

This easy-to-make fish is meltingly tender and not at all oily. Leaving the skin on helps hold the fish together while poaching. Previously frozen fish doesn't work well in this cooking method because it releases too much liquid. Serve with crusty bread to sop up the liquid.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: September 2007

Ingredients

  • 2 lemons
  • 8 fresh thyme or parsely
  • 4 halibut fillets about 1 inch (2.5 cm) thick (each 6 oz/175 g)
  • 3/4 teaspoons salt
  • 1/2 teaspoon pepper
  • 1/3 cup toasted, sliced almond
  • 2 tablespoons capers drained and rinsed
  • 1 cup extra virgin olive oil

Method

Peel lemons, cutting away white pith. Thinly slice crosswise, removing as many seeds as possible. Arrange half of the slices in single layer in 8-inch (2 L) square glass baking dish; top with thyme.

Arrange fish snugly, in single layer, on lemons; sprinkle with salt and pepper. Top with remaining lemons; sprinkle with almonds and capers. Pour oil over top.

Bake, uncovered, in centre of 250°F (120°C) oven for about 50 minutes or until fish flakes easily when tested.

Serve fish with some of the lemons, thyme, almonds and capers. Spoon about 2 tbsp (25 mL) oil mixture over each serving.

Nutritional facts Per serving: about

  • Sodium 635 mg
  • Protein 28 g
  • Calories 689.0
  • Total fat 64 g
  • Cholesterol 74 mg
  • Saturated fat 9 g
  • Total carbohydrate 2 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 12.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Oven-Poached Lemon-Oil Fish

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