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Poached Pike Fillets with Vegetables Easy Recipe.
The pike has lean, low fat, firm flesh, which is yellow when raw but flaky white when cooked. One disadvantage of the pike is that it is bony. They inhibit fresh waters but its flesh is as nutritious as that of saltwater fishes. The pike is low in saturated fat, no sugar, very high in manganese, phosphorus, selenium, and in vitamin B12, high in calcium, niacin, potassium, and in thiamin.
1 cooked fillet 124g (Dry Heat) provides: Calories 148, Calories from Fat 17, Total Fat 1.94g, including saturated fat 0.396g, Polyunsaturated Fat 0.711g, and Monounsaturated Fat 0.467g, Cholesterol 136mg, Sodium 81mg, Potassium 619mg, and Protein 30.4g.
Poached Pike Recipe - easy and healthy recipe how to poach northern pike fillets with olive oil, onions, carrots, green pepper, tomatoes, celery, and garlic powder.
Ingredients:
- 1 pound fresh Northern Pike fillets
- 2 tablespoons olive oil
- 1 cup onions, chopped
- 1 cup julienne carrots
- 1 large julienne green pepper
- 2 large tomatoes, peeled
- 1 cup diced celery
- 1 tablespoon garlic powder
- Salt and pepper to taste
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Serves/Makes: 3
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How to cook Poached Pike Fillets with Vegetables:
- Wash the pike thoroughly under cold running water.
- Place pike fillets in salt water and let it soak for 10-15 minutes.
- Rinse well under cold running water, drain it well.
- Simmer vegetables and seasoning until tender.
- Poach pike fillets until tender in just enough broth to cover.
- Remove the poached pike fillets and reserve.
- Blend vegetables and broth into a sauce on high.
- Place the poached pike fillets in a warm serving dish, cover with sauce and serve.
Note:
This easy recipe for Poached Pike Fillets with Vegetables is delicious, simple, and really easy to cook. Great tasting food, it is very affordable dish and is also healthy.
This recipe for Poached Pike Fillets serves/makes: 3
Main Ingredient: Pike
Preparation Method: Poached/Simmered
How to fillet Pike:
Make vertical cut behind head, down to, but not through the backbone. Turn knife flat and parallel to the backbone and cut backward along top of backbone. You should be able to feel and hear "clicking" rib-bones and "Y" bones being cut through with the blade. There is a row of small bones down the center, that could be removed with a V-shaped cut along each side of the center bones. With the backbone exposed, bones will be observed running parallel to it on either side. Make a cut down and slightly inward along the outer edge of these bones. Work down and over the ribs and remove the flank fillet. Repeat for other side. Cut fillet free from each side of dorsal fin back to tail.
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