Spring has sprung and so have all the fresh vegetables and fruits in our local farmers market! In our April cooking class we used these fresh ingredients as our inspiration. Adventist HealthCare’s Executive Chef Randall Smith showed us how to make poached white fish with fresh peas from the farmers market.
Haddock is a mild-tasting fish that is lean, white and flaky when cooked. It makes an excellent choice for those who want to start eating fish but are not accustomed to a strong fish flavor. Haddock delivers more than great taste. Haddock is an excellent source of protein. A 3-ounce serving of cooked haddock contains 20.6 grams of protein, which is roughly 40 percent of the recommended daily intake. It’s also packed full of vitamins and minerals.
Easy Poached Haddock
- 6 cups cold water
- 1/4 cup dry white wine
- 3 medium shallots, thinly sliced
- 3 medium red potatoes, halved lengthwise and thinly sliced
- 1 medium carrot, peeled and thinly sliced on the bias
- 1 cup fresh or frozen peas
- 1 ½ tsp kosher salt
- 2 medium bay leaves
- 1 tablespoon black peppercorns
- 4 (4-ounce) haddock fillets
- 6 fresh parsley sprigs, stems trimmed and coarsely chopped
- Combine water, wine, shallots, potatoes, carrot, salt, bay leaves, and peppercorns in a large, shallow-sided pot and bring to a boil over high heat. Reduce heat to low until liquid is at a simmer.
- When poaching liquid is barely simmering, add fish in a single layer, making sure it is completely covered with liquid. Add peas.
- Poach until the flesh is opaque and flakes easily (the internal temperature should be 175ºF) and vegetables are fork tender, about 7 minutes.
- To serve, place 1 fish fillet in each of 4 bowls, divide vegetables and broth evenly, and garnish with lemon slices and parsley.
299 kcals, 1 gram Total Fat, 57 grams Cholesterol, 543 mg Sodium, 1100 mg Potassium, 45 grams Carbohydrates, 26 grams Protein, 10 grams Fiber