Garlic Poached Trout
2 pounds fish fillets
1 cup low-fat milk
4 cloves of garlic, crushed very well
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon sugar
2 teaspoons butter
1 Tablespoon flour
Microwave or Oven bake
For a quick, delicious microwave meal......
In a 1-qt, microwave-safe baking dish, combine the milk, crushed garlic, salt,
paprika, sugar and nutmeg. Cover and cook on high (100 percent) power until the
milk comes to a boil. Add the fillets to the milk, with thick parts toward the
outside and thin parts toward the center. If the fillets aren't covered by the
liquid, spoon some over the fish. Cover and cook on high (100 percent) power for
3 minutes. Give the dish a one-quarter turn and cook for 3-4 minutes longer
depending upon strength of microwave. Allow to stand 1 minute. Use a flat
spatula to remove fish to plates. Cover to keep warm. If you are making the
sauce (below), keep the liquid.
Sauce: In a small dish, mash the butter and the flour together to form a lump.
Stir this into the cooking liquid from the fish, until the butter melts. Cook on
high (100 percent) power for 1 minute. Stir and cook until the liquid is boiling
and thickened. Pour sauce over fish. This is a good dish to serve with pasta.
Oven Cooking: Prepare milk and other seasonings (or your favorite combo) same as
above. Using ovenproof baking dish, be sure that milk mixture completely covers
top of fillets. Cook at 375' until milk is evaporated and fish flakes. Careful
to not overcook. Try variations for toppings in the milk mixture: green onions,
Italian breadcrumbs, diced peppers, bacon bits.