Here’s a simple, foolproof way to cook fish so it stays moist and tender every time. Gently poach the fillets in barely simmering water for just 4 to 5 minutes. The secret is to make sure the water is at a low simmer. Finish it with a light, flavorful sauce topped with briny capers.

A vibrant corn and tomato side dish comes together in just 5 minutes in the microwave, making this an easy, colorful, and satisfying dinner.

HELPFUL HINTS:

Any type of white fish can be used instead of cod such as mahi mahi, halibut, tilapia.

COUNTDOWN:

Assemble ingredients.

Mix sauce and set aside.

Microwave the corn and tomatoes.

Poach fish.

SHOPPING LIST:

To buy: 12 ounces cod, 1 container reduced fat sour cream, 1 jar reduced-fat mayonnaise, 1 jar Dijon mustard, 1 small jar capers, 1 container frozen corn kernels, 1 container cherry tomatoes, 1 bunch fresh basil.

Staples: olive oil, onion, salt and black peppercorns

Simple Poached Fish with Caper Sauce

Recipe by Linda Gassenheimer

2 tablespoons reduced-fat sour cream possible 1 more

2 tablespoons reduced fat mayonnaise possible 1 more

1 tablespoon Dijon mustard

3 teaspoons salt

3/4 pound cod

1 tablespoon capers

Mix sour cream, mayonnaise and mustard together in a small bowl and set aside. Fill a medium size saucepan half full of water. Add the salt and bring to a simmer. Place fish in saucepan and simmer gently for 4 to 5 minutes. Do not let the water boil. A meat thermometer should read 130 degrees. Remove the fish from the pan to a plate and pat dry with a paper towel. Divide into two portions and place on two dinner plates. Spoon the sauce over the fish. Sprinkle the capers on top of the sauce and serve.

Yield 2 servings.

Per serving: 217 calories (23 percent from fat), 8.1 g fat (2.1 g saturated, 2.0 g monounsaturated), 78 mg cholesterol, 31.4 g protein, 3.3 g carbohydrates, 0.6 g fiber, 395 mg sodium.

Quick Corn and Tomatoes

Recipe by Linda Gassenheimer

2 cups frozen corn kernels

2 cups cherry tomatoes cut in half

1 cup frozen diced onion

2 teaspoons olive oil

Salt and freshly ground black pepper

2 tablespoons basil leaves

Place corn and tomatoes in a microwave safe bowl and microwave on high 5 minutes. Drain any water that may remain. Mix in the olive oil and salt and pepper to taste. Sprinkle on the basil. Divide in half and serve on the two dinner plates with the fish.

Yield 2 servings.

Per serving: 224 calories (24 percent from fat), 6.0 g fat (0.9 g saturated, 2.5 g monounsaturated), no cholesterol, 6.6 g protein, 42.7 g carbohydrates, 6.5 g fiber, 16 mg sodium.

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