Shallow-Poached Fish in Leek Broth Recipe

Looking for an easy Shallow-Poached Fish in Leek Broth recipe? Learn how to make Shallow-Poached Fish in Leek Broth using healthy ingredients.


Submitted by maha-kisa

Makes 2 servings



from CE http://www.cleaneatingmag.com/Recipes/Recipe/Shallow-Poached-Fish-in-Leek-Broth.aspx

Recipe Ingredients for Shallow-Poached Fish in Leek Broth

1 tsp olive oil
280 g Chinese cabbage
180 g leeks
2 tbsp lemon juice
1 tbsp fresh grated ginger
1/4 tsp black pepper
280 g (360 g raw) ocean perch
1 tbsp arrowroot powder

Recipe Directions for Shallow-Poached Fish in Leek Broth

  1. In a large bowl, add leeks and cover with cold water. Rinse well, separating rings, until no dirt remains. Drain through a fine-mesh strainer. (You should have about 3 cups sliced leeks.) Set aside.

  2. In a small bowl, combine lemon zest, salt and pepper. Pat fish fillets dry with paper towel and rub lemon zest mixture into 1 side of each fillet.

  3. Add leeks, lemon juice, broth and ginger to a large 12-inch skillet and stir to combine. Cover with a tight-fitting lid and bring to a boil on medium-high heat. Reduce heat to medium-low or until just barely simmering. Using a thin spatula, gently slide fish fillets, seasoning-side-up, into broth over top of leeks. Cover skillet with lid and gently poach fish for about 10 minutes, until opaque and flesh in center of fillets flake easily with a fork. Using spatula, transfer fish fillets to a shallow dish or plate, cover and keep warm.

  4. Strain poaching liquid through a fine-mesh strainer. Reserve leeks and set aside. In a bowl, whisk arrowroot into broth until smooth; set aside. Return skillet to stovetop, increase heat to high and add olive oil. Add bok choy and cook, stirring frequently, for about 3 minutes or until light golden brown on stems and leaves. Pour broth mixture into skillet. Allow to simmer for about 1 to 2 minutes or until reduced by about half and thickened slightly. Stir leeks back into skillet.

  5. To serve, divide bok choy into 4 shallow soup bowls. Top each with 1 fish fillet and spoon about 1/4 cup leeks over fish.

Categories

Main Dish

Nutrition Facts
Serving Size 394.5g
Amount Per Serving
Calories
291
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
76mg
25%
Sodium
245mg
10%
Potassium
1064mg
30%
Total Carbohydrates
22.7g
8%
Dietary Fiber
3.6g
14%
Sugars
5.6g
Protein
37.2g
Vitamin A 157% Vitamin C 137%
Calcium 40% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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