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Poached Orange Roughy with Tarragon Sauce Recipe

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A flavorful herb-flecked sauce enhances the mild, poached-to-perfection fish fillet in this recipe from our Test Kitchen.
TOTAL TIME: Prep: 5 min. Bake: 30 min.
MAKES:4 servings
TOTAL TIME: Prep: 5 min. Bake: 30 min.
MAKES: 4 servings

Ingredients

  • 4 cups water
  • 1 cup dry white wine or vegetable broth
  • 1/4 cup chopped celery
  • 1/4 cup chopped carrot
  • 2 tablespoons chopped onion
  • 2 tablespoons lemon juice
  • 7 whole peppercorns
  • 1 bay leaf
  • 2 teaspoons dried tarragon, divided
  • 4 orange roughy or red snapper fillet (4 ounces each)
  • 1/8 teaspoon each salt and white pepper
  • 2 tablespoons 2% milk
  • 1 egg yolk

Nutritional Facts

One serving (1 fish fillet with 2 tablespoons sauce) equals 106 calories, 2 g fat (1 g saturated fat), 76 mg cholesterol, 152 mg sodium, 1 g carbohydrate, trace fiber, 18 g protein. Diabetic Exchange: 3 lean meat.

Directions

  1. In a large nonstick skillet, combine the water, wine or broth, vegetables, lemon juice, peppercorns, bay leaf and 1-1/2 teaspoons tarragon. Bring to a boil. Reduce heat; add fillets and poach, uncovered, until fish is firm and flakes easily with a fork (about 8-10 minutes per inch of fillet thickness). Remove to a warm serving platter.
  2. Strain 1 cup of cooking liquid, place in a saucepan. Add salt and pepper. Bring to a boil; cook until liquid is reduced to about 1/3 cup. Remove from the heat. In a small bowl, beat milk and egg yolk. Stir 1 tablespoon reduced liquid into egg mixture' return all to the pan, stirring constantly. Stir in remaining tarragon. Bring to a gentle boil over low heat; cook and stir for 1 minute or until thickened. Spoon over fish. Yield: 4 servings.
Originally published as Poached Orange Roughy with Tarragon Sauce in Light & Tasty August/September 2001, p53

Nutritional Facts

One serving (1 fish fillet with 2 tablespoons sauce) equals 106 calories, 2 g fat (1 g saturated fat), 76 mg cholesterol, 152 mg sodium, 1 g carbohydrate, trace fiber, 18 g protein. Diabetic Exchange: 3 lean meat.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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