Chardonnay Poached Cod w/Green Bean and Sweet Pepper Saute
Poaching fish in an aromatic broth of white wine, parsley, and leeks is low-fat cooking at its best. haddock or hake can be substituted for cod. Recipe may be halved. Serve with boiled new potatoes.
Nutrition
Calories: 350 kcalCarbohydrates: 14 gProtein: 42 gFat: 4 gSaturated Fat: 1 gCholesterol: 95 mgSodium: 430 mgFiber: 3 g
Ingredients
- 2 tsp. extra virgin olive oil
- 1 Leek white parts only, halved lengthwise, washed well, and thinly sliced
- 1 garlic clove thinly sliced
- ½ teaspoon kosher salt
- 1/8 tsp. freshly ground black pepper
- 2 cups Chardonnay
- 1 14.5 -oz. can low-sodium chicken broth
- 1/3 cup chopped parsley plus 4 sprigs for garnish
- 1½ lb. cod cut into 4 (6-oz.) pieces
- 1 lemon cut into 8 wedges (optional garnish)
- ½ lb. fresh green beans stem removed, halved
- 5 Tbsp. water
- 1 red bell pepper seeded, cut into thin strips
Instructions
- 1. Prepare fish. heat olive oil in a large soup pot over medium-high heat. When hot, add leek, garlic, salt, and pepper. Cook and stir until leek begins to soften, about 2 minutes.
- 2. Add Chardonnay, broth, and parsley. Bring to a simmer, stirring occasionally, about 5 minutes.
- 3. Ease fish fillets into poaching liquid, making sure that all fillets are under liquid. It's OK for fillets to overlap each other. Reduce heat to low and cover pot. Cook until fish is opaque, about 10 minutes.
- 4. While fish is cooking, prepare vegetables. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. When hot, add green beans. Cook and stir until sizzling, about 15 seconds. Add water and cover skillet. Cook about 2 minutes, until most of the liquid evaporates.
- 5. Add bell pepper and salt. Cook and stir until beans and peppers are tender, but still crisp.
- 6. Divide vegetables among four plates. Using a slotted spoon or spatula, place one piece of fish onto each plate. If using, garnish each plate with 2 lemon wedges.
- Source: Hannaford fresh Magazine, January - February 2009