The Food Coach

Free Healthy Recipe - Poached Ocean Trout

Dairy free, Low carbohydrate, Low fat, Wheat Free

For a cold Christmas spread, nothing beats a poached trout (or salmon) To present it whole you'll need a fish poacher, which may seem like a big investment but you'll be surprised at how often you use it after. It's a very healthy way to cook fish, guarantees it stays moist and succulent, and is one of the easiest ways to prepare a meal for large numbers.
Like salmon, ocean perch is an excellent source of Omega 3 fatty acids making it an excellent brain food and relief for arthritis.

Ingredients
1.7 kg whole ocean trout, cleaned and scaled
3 stalks celery, sliced
2 carrots sliced
1 brown onion sliced

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Fill a fish poacher with enough water to cover the whole fish. Add the celery stalks, carrot, onion, bay leaves, peppercorns and vinegar and bring to the boil. Reduce the heat to simmer, cover and cook for 20 - 25 minutes.
Wash the fish and pat dry. Carefully lower the fish into the water. Bring the water back to the boil. Cook gently for 5 minutes then turn off the heat and leave the fish in the water for at least 1 - 1 Ĺ hours.

Lift the fish gently out of the water and remove the skin from the top side. Gently ease it onto a platter dressed with green leaves.
Arrange lemon slices and fresh dill in and around the platter for serving.

Note: retain the water from poaching and set aside to cool before freezing. It will make a delicious base for fish casseroles and soups.

Makes 6 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 2.5 hrs
Ready in: 3 hrs


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 945 kj
Calories 226 kcal
Fat 7.7 g
Saturated Fat 1.8 g
Total Protein 38.8 g