Poached White Fish with Tarragon and Mustard

This is a quick, easy and cheap weeknight meal – the full meal takes less than 30 minutes to prepare but it is very tasty and nutritious. You can omit the wine if you want to be extra healthy and poach it in any type of dairy or non-dairy milk of your choice

 

 

 

Preparation time 5 minutes. Cooking time 20-22 minutes.

Ingredients

(Serves 4)

  • 1/2 tbsp butter
  • 1 large onion diced
  • 1/4 cup white wine
  • 1 tbsp dried tarragon
  • 1 tbsp Dijon mustard
  • 600g flakey white fish (I used hoki)
  • 200ml milk
  • Freshly ground salt and pepper
  • 1 small lemon cut into wedges

Method

  1. Melt the butter over a medium-high heat in a large frying pan then add the onion and cook for 5 minutes
  2. Add the wine and cook for a further 5 minutes
  3. Stir in the tarragon and mustard
  4. Add the fish to the pan and ensure both sides of the fish are coated with the onions, mustard and tarragon
  5. Add the milk, bring to the boil then immediately reduce the heat and simmer for approximately 8 minutes, stirring occasionally, until the fish is cooked through and falling apart.
  6. Season with salt and pepper and serve immediately with a squeeze of lemon, accompanied by mashed sweet potato and boiled or steamed vegetables.