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
READY FOR REWARDS?
Sign up for our new More Goodness program for exclusive offers, recipes, contests and more.
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 |
| Selenium: | 277 % |
| Vitamin B12: | 162 % |
| Folate: | 150 % |
| Vitamin D: | 107 % |
