Tips Of The Day

Dietician Sheela Sherawat

Poached Fish in a Vegetable Broth

Ingredients

• 1kg fish, portioned into 4 oz. portions (Good Fish to use: Salmon, halibut, cod, sturgeon, or tilapia)
• 6 cups cooked Black Thai Rice
• 4 cups snow peas, julienned
• 680g sprouts
• 2 jalepeno peppers, seeded & diced
• 2 red peppers, seeded & julienned
• 1 onion, peeled & julienned
• 1 cup red cabbage, julienned
• 1 cup carrots, julienned
• 4 tablespoons garlic, sliced
• 1 tablespoon ginger, minced
• 1 teaspoon lemon zest
• 3 cups vegetable stock
• 3 cups fish stock
• 1 cup sherry
• 1 teaspoon soy sauce, low sodium
• 1 pinch crushed red pepper
• 1 cup chopped cilantro

Methods/steps

• In a stockpot, bring to boil fish stock, vegetable stock, ginger, garlic, sherry, soy sauce, crushed red pepper, jalepeno & lemon zest.
• Reduce heat to simmer and simmer for 10 minutes.
• Cool & hold aside.
• Add all ingredients, except cilantro, bean sprouts, cabbage & snow peas, to a baking pan including the stock.
• Bake at 300 degrees for 8-15 minutes, depending on type of fish.
• Remove fish from pan and add remaining ingredients.
• Bringing them to boil.
• Place a portion of Black Thai rice on plate.
• Place fish on top of rice and spoon sauce & vegetables around the plate.
• Serve immediately.