Poached Fish with Curly Cress
Servings: 4
Ingredients
- 1 lb fish fillets, cut into 4 pieces (mild fish, such as onaga, mahi mahi)
- 1 lemon, sliced
- 5 tbsp Basic Asian Vinaigrette (see recipe below)
- 1 tbsp vegetable oil
- 4 cups (~2½ oz) curly cress, loosely measured
Basic Asian Vinaigrette
- 1 tbsp shallots, fresh, chopped
- ¼ cup vinegar, balsamic
- ½ tsp ginger, fresh, minced
- 1 tsp sesame oil, toasted
- 1 tbsp soy sauce, low sodium
- to taste, black pepper, ground
Instructions
- Bring water and lemon slices (poaching liquid) to a boil in a deep pan.
- Add fish, cover and turn off heat.
- Let sit, covered, till cooked through, about 10 minutes, drain and pat dry.
- Combine vinaigrette and oil.
- Mix vinaigrette with greens, pile on fish.
- Serve immediately with brown rice.
Basic Asian Vinaigrette
- Combine all ingredients. Stir well before using.
Notes
Curly cress can be substituted with other baby greens (young salad greens) such as baby shinkiku, or baby mizuna that impart a slightly bitter note to counter the acidity of the vinaigrette. The young salad greens produced by Hawai'i farmers have bright and intense flavors due to our climate and especially rich soil, and can easily liven up a simple dish.
The poaching liquid can be water, or low sodium, lowfat chicken broth flavored with a varying combination of aromatic herbs such as cilantro or lemongrass. It takes practice to poach fish without overcooking. Poaching time depends on the thickness of the fish. The best way to test for doneness is by pressing down on the fish to check its firmness.
Nutrition Facts
Poached Fish with Curly Cress
Amount per Serving
Calories
183
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
6
%
Cholesterol
47.07
mg
16
%
Sodium
201
mg
9
%
Potassium
625
mg
18
%
Carbohydrates
1
g
0
%
Fiber
0
g
0
%
Protein
27
g
54
%
* Percent Daily Values are based on a 2000 calorie diet.