Wednesday, April 7, 2010

Poached Tilapia with Tarragon Sauce

Recipe adapted from:
Taste of Home cookbook

  • 4 cups water
  • 1 cup dry white wine or vegetable broth
  • 1/4 cup chopped celery
  • 1/4 cup chopped carrot
  • 2 tablespoons chopped onion
  • 2 tablespoons lemon juice
  • 7 whole peppercorns
  • 1 bay leaf
  • 2 teaspoons dried tarragon, divided
  • 4 tilapia fillet (4 ounces each)
  • 1/8 teaspoon each salt and white pepper
  • 2 tablespoons 2% milk
  • 1 egg yolk

In a large nonstick skillet, combine the water, wine or broth, vegetables, lemon juice, peppercorns, bay leaf and 1-1/2 teaspoons tarragon. Bring to a boil. Reduce heat; add fillets and poach, uncovered, until fish is firm and flakes easily with a fork (about 8-10 minutes per inch of fillet thickness). Remove to a warm serving platter.
Strain 1 cup of cooking liquid, place in a saucepan. Add salt and pepper. Bring to a boil; cook until liquid is reduced to about 1/3 cup. Remove from the heat. In a small bowl, beat milk and egg yolk. Stir 1 tablespoon reduced liquid into egg mixture' return all to the pan, stirring constantly. Stir in remaining tarragon. Bring to a gentle boil over low heat; cook and stir for 1 minute or until thickened. Spoon over fish.

Notes & Tips:
I liked the flavor of this dish, but I think next time a piece of firmer fish should be used. Poaching a thin cut of tilapia left it very delicate, and it fell apart before I could get it to the plate.

Nutrition Facts:
Serves 4
One serving (1 fish fillet with 2 tablespoons sauce) equals 106 calories, 2 g fat (1 g saturated fat), 76 mg cholesterol, 152 mg sodium, 1 g carbohydrate, trace fiber, 18g protein. Diabetic Exchange: 3 very lean meat.

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