Poached Trout (or other medium-firm fish)
Other medium-firm fish include sole, turbot, orange roughy, cod, perch,
butterfish, snapper, halibut and pompano
Cooking fish in milk sweetens
the taste. Many people say it takes the "fishy-ness" out of
fish! You can bake fish in milk and top with a variety of different
seasonings to suit your taste.
2 pounds fish fillets
1 cup low-fat milk
4 cloves of garlic, crushed very well
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon sugar
2 teaspoons butter
1 Tablespoon flour
Microwave or Oven bake.
For a quick, delicious microwave meal......
In a 1-qt, microwave-safe baking dish, combine the milk, crushed garlic,
salt, paprika, sugar and nutmeg. Cover and cook on high (100 percent)
power until the milk comes to a boil. Add the fillets to the milk, with
thick parts toward the outside and thin parts toward the center. If
the fillets aren't covered by the liquid, spoon some over the fish.
Cover and cook on high (100 percent) power for 3 minutes. Give the dish
a one-quarter turn and cook for 3-4 minutes longer depending upon strength
of microwave. Allow to stand 1 minute.
Use a flat spatula to remove
fish to plates. Cover to keep warm. If you are making the sauce (below),
keep the liquid.
Sauce: In a small dish, mash
the butter and the flour together to form a lump. Stir this into the
cooking liquid from the fish, until the butter melts. Cook on high (100
percent) power for 1 minute. Stir and cook until the liquid is boiling
and thickened. Pour sauce over fish.
This is a good dish to serve with pasta.
OVEN Cooking: Prepare milk
and other seasonings (or your favorite combo) same as above. Using ovenproof
baking dish, be sure that milk mixture completely covers top of fillets.
Cook at 375' until milk is evaporated and fish flakes. Careful to not