Scandinavian Poached Cod
|Hot water||250 Milliliter|
|Lemon juice||1 Tablespoon|
|Garlic||2 Clove (10 gm)|
|Cod steaks/Fillets||6 Ounce|
Place all the ingredients, except the cod, in a glass dish.
Cover, microwave 6 minutes at HIGH to bring to boil.
Stir thoroughly, and place the fish pieces side by side.
Cover and poach 2 minutes at HIGH.
Turn each piece carefully, cover and poach 1 minute at HIGH.
Let stand 5 to 8 minutes before serving.
Serve with butter melted with a little lemon juice and chopped parsley, or with a parsleyed white sauce.
Helpful hint: To melt butter or other fat, place the butter or fat in a glass dish.
Microwave, uncovered, from 30 seconds to 2 minutes at HIGH, depending on the amount and temperature of the fat.
Serving size: Complete recipe
Calories 227 Calories from Fat 13
% Daily Value*
Total Fat 1 g2.3%
Saturated Fat 0.33 g1.6%
Trans Fat 0 g
Cholesterol 73.2 mg24.4%
Sodium 2088.9 mg87%
Total Carbohydrates 20 g6.8%
Dietary Fiber 3.9 g15.5%
Sugars 6.4 g
Protein 33 g66.1%
Vitamin A 7.5% Vitamin C 42.4%
Calcium 11.6% Iron 10.7%
*Based on a 2000 Calorie diet