Poaching fish with a little flavorful liquid may be the easiest way to cook fish! This quick poached-fish recipe stars salmon, but tuna, mahi-mahi or cod work just as well. Look for pea sprouts, also called “pea shoots,” at farmers’ markets and in well-stocked supermarkets. Or use 1 more cup thinly sliced snap peas instead.
4 servings, 3-4 oz. fish & 3/4 cup salad each
Active Time: 30 minutes |
Total Time: 30 minutes
1/3 cup water
3 tablespoons mirin (see Tips)
3 tablespoons reduced-sodium soy sauce
1 tablespoon white vinegar
2 tablespoons fresh ginger matchsticks (see Tips)
1-1 1/4 pounds salmon, tuna, mahi-mahi or cod, skinned if desired, cut into 4 portions (see Tips)
1/4 teaspoon salt
1 cup radish matchsticks
1 cup thinly sliced snap peas
1 cup pea sprouts
Combine water, mirin, soy sauce, vinegar and ginger in a large skillet. Bring to a boil over medium-high heat. Cook for 4 minutes. Add fish; sprinkle with salt. Cover, reduce heat to medium and cook, turning once, just until opaque in the center, 4 to 8 minutes (depending on thickness).
Meanwhile, combine radishes, snap peas and pea sprouts in a medium bowl. When the fish is done, pour the braising liquid into the bowl and toss to coat. Serve the salad on the fish.
Per serving :
4 g Fat;
1 g Sat;
2 g Mono;
53 mg Cholesterol;
15 g Carbohydrates;
27 g Protein;
2 g Fiber;
620 mg Sodium;
666 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat
Tips & Notes
Look for mirin—a sweet, low-alcohol rice wine used in Japanese cooking—near other Asian ingredients in well-stocked supermarkets. Use it to add a touch of sweetness to sauces and marinades. Refrigerate for up to 6 months.
Learn how make “matchsticks” or "julienne": Slice ingredients crosswise into very thin slices. Make a stack of 2 to 3 slices at a time, then slice into fine matchsticks (about 1/8 inch wide).
For information about choosing sustainable seafood, visit seafoodwatch.org.