Haddock With Orange Sauce
|Haddock||12 Ounce (2 Haddock Steaks Of 6 Ounce Each)|
|Freshly ground black pepper||To Taste|
|Milk||2⁄3 Cup (10.67 tbs)|
|All purpose flour||2 Tablespoon|
|Parsley sprigs||1 (For Garnish)|
Place the haddock in a shallow pan and sprinkle with salt and pepper.
Add the milk and cover the pan.
Poach for 10 minutes or until the fish is tender.
Remove the fish with a slotted spoon and arrange on a serving dish.
Strain off 150 ml/1/4 pint (2/3 cup) of the cooking liquid and reserve.
Melt the margarine in a pan, add the flour and cook for 1 minute.
Remove from the heat and gradually blend in the reserved fish liquid.
Heat the sauce, stirring, until it thickens.
Grate the rind from the orange and add to the sauce with salt and pepper to taste.
Pour the sauce over the fish.
Remove the skin and pith from the orange and slice the flesh.
Garnish the fish with the orange slices and parsley sprigs.
Cooking time: 20 minutes
Calories 339 Calories from Fat 89
% Daily Value*
Total Fat 10 g15.4%
Saturated Fat 2.7 g13.7%
Trans Fat 0 g
Cholesterol 104.5 mg34.8%
Sodium 342.5 mg14.3%
Total Carbohydrates 25 g8.3%
Dietary Fiber 2.5 g9.9%
Sugars 11.3 g
Protein 37 g73.6%
Vitamin A 13.4% Vitamin C 61.1%
Calcium 18.1% Iron 15.3%
*Based on a 2000 Calorie diet