Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free breadcrumbs in this dish.
"The only thing I like more than talking about food is eating." -John Walters
The refrigerator light goes on...
There are not a lot of dishes that I have not heard about. I saw this one made on Masterchef UK and was really intrigued by its simplicity and the potential for great flavors. In researching the dish I found a wide variation in how the recipe is made, but these ingredients were the most consistent across the ones that I reviewed.
It is, in fact, delicious. The capers and parsley blend perfectly with the breadcrumbs and shallots. The egg gives it a great creaminess. Don't stir the sauce too much: simply fold the ingredients together gently. It actually turns out more like a crumble topping, and if you over-blend the ingredients it will become pasty.
I pressed the egg through a fine mesh sieve. This is the easiest way to get a fine, consistent texture. Just use the back of a spoon and gently force the white and then the yolk (separately does work best) through the sieve.
Whitefish with Sauce Polonaise
Servings: 2 | Serving size: 4 ounces fish with about 1/4 cup sauce
Cooking time: 30 minutes
This recipe can easily be multiplied but does not keep well.
Serve with Pan Grilled Asparagus or Parmesan Zucchini or Roasted Parsnips and Carrots or Shredded Brussels Sprouts | Low Sodium Version.
| 4 tsp. | olive oil |
| 2 - 4 ounce | whitefish filets |
| 1 small | shallot (finely chopped) |
| 2 tsp. | capers |
| 2 Tbsp. | parsley (minced) |
| 4 Tbsp. | breadcrumbs or gluten-free breadcrumbs |
| 1/8 tsp. | salt |
| 1 large | hardboiled egg (finely diced; sieved is best) |
Place a skillet in the oven and preheat to 375°F.
When the oven is hot, add 1 teaspoon of the olive oil to the pan, then the fish filets.
Cook on one side for about 6 minutes and turn. Cook for another 3 to 5 minutes.
While the fish is cooking, place 2 teaspoons of the olive oil in a small skillet over medium high heat.
Add the shallots and sauté for about 5 minutes. Adjust the heat to keep the shallots from turning brown.
Add the capers and cook for one more minute. Stir frequently.
Remove from the heat and add the parsley, breadcrumbs, and salt, folding together gently.
Add the diced egg and 1 teaspoon of olive oil and fold together gently. Do not overmix or it will become pasty.
Serve on top of the cooked fish.
Nutrition Facts
Serving size: 4 ounces fish with sauce
Servings: 2
Amount Per Serving
| Calories 250 | Calories from Fat 110 |
| % Daily Value |
| Total Fat 13g | 20% |
| Saturated Fat 2.5g | 13% |
| Monounsaturated Fat 8g | |
| Trans Fat 0g | |
| Cholesterol 142mg | 47% |
| Sodium 401mg | 17% |
| Total Carbohydrates 8g | 3% |
| Dietary Fiber 2g | 8% |
| Sugars 2g | |
| Protein 26g |
| Vitamin A 10% | Vitamin C 15% |
| Calcium 6% | Iron 10% |
| Vitamin K 70mcg | Potassium 600mg |