Recipes

POACHED FISH AND WOMBOK CABBAGE

Calories Per Serve: 180

Time To Prepare: 20 minutes

Serves: 4

 

 

Ingredients:

  • 3 medium cloves garlic, pressed
  • 4 cups finely shredded Wombok Cabbage (or any other cabbage available)
  • 1 lb thick white fish fillet cut into 1½ inch pieces
  • 1 TBS + 2 cups vegetable stock
  • 1 TBS fresh minced fresh ginger
  • 1 cup chopped scallion
  • 1 medium sized tomato, chopped and seeds removed
  • 1-1/2 TBS chopped fresh mint
  • 2 TBS fresh lime juice
  • 2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren’t as long as usual.)
  • Salt and white pepper to taste
  • 1 TBS toasted sesame seeds

 

Directions:

  • Press garlic and shred cabbage
  • Heat 1 TBS stock in a large stainless steel skillet. Sauté ginger and fish in broth for two minutes, stirring constantly.
  • Add rest of stock and bring to a simmer on high heat for about 3 minutes.
  • Add scallion, tomato, mint, lime juice, Napa cabbage, bean sprouts, salt and pepper. Cook for about 3 minutes; you want the cabbage and sprouts to remain crisp.
  • Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.

 

Healthy Cooking Tips:

 

  • When cutting and cooking white fish for dishes such as this it is best to buy filets that are thick as thin pieces tend to fall apart. You can sear the pieces on all sides by stirring gently before adding the liquid. This will seal in the flavour. The real key to the success of this recipe is to make sure both the cabbage and bean sprouts are still almost raw. By slicing the cabbage very thin you can add it at the end of the cooking with the sprouts. This gives you a dish that tastes fresh and alive.

 

Recipe adapted from the World’s Healthiest Foods

 

Nutritional Information Per Serve:

Protein: 27.35 g

Calories: 180

Kilojoules: 753.12