Poached Fish in Olive Oil + Citrus

09 Jan Poached Fish in Olive Oil + Citrus

Posted at 13:43h in Entrées by
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Poached Fish in Olive Oil + Citrus

The Cooking Doc®
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Course Main Course
Servings 4
Calories 182.08 kcal

Ingredients
  
1x2x3x

  • 1 large fillet of fish 1-1.5 lbs We used catfish but salmon or halibut works)
  • ½ lemon sliced
  • ½ orange sliced
  • 3 sprigs of dill
  • 3 sprigs of tarragon
  • ½ cup of Kalamata olives
  • 1-1/2 cups of extra virgin olive oil

Instructions
 

  • Preheat oven to 300 degrees.
  • 2.Place fish fillet in a small baking dish that just holds the fillet.
  • 3.Season fish with salt and pepper
  • 4.Top with slices of oranges, lemons and sprigs of herbs.
  • 5.Place the black olives in the dish surrounding the fish.
  • 6.Pour the extra virgin olive oil around the sides of the fish until it covers the fish ½ way up to the thickest part.
  • 7.Bake for 25-40 minutes until the fish is 145 degrees Fahrenheit at the thickest part or until it flakes easily with a fork. (If using sushi grade salmon, can cook to 125 degrees for a medium rare piece.)
  • 8.Before serving, taste and add a touch of salt if needed.
  • 9.Serve with the sliced lemons/oranges and olives on top.

Nutrition

Serving: 4Oz CookedCalories: 182.08kcalCarbohydrates: 1.36gProtein: 21.12gFat: 9.97gSaturated Fat: 1.56gCholesterol: 46.78mgSodium: 135.8mgPotassium: 398.42mgFiber: 0.44gSugar: 0.45gCalcium: 21.73mgMagnesium: 29.58mgPhosphorus: 268.52mg
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