Poached Haddock Fillet with Apple and Tomato
Where I come from (Maine), fillets of delicate white fish like cod,
hake, haddock or flounder are often the freshest of the local catch, so
when I'm buying fish I'm drawn to them. But cooking these fish can be a
challenge, both because they tend to fall apart if handled too roughly
and because the flavor of these fish is subtle. Sauces and
accompaniments have to tread lightly – often a squeeze of lemon is all
that's needed.
Haddock is a sweet-fleshed fish that is today the main type used for fish-and-chips in England, the epicenter of the fish-and-chips world. Battered and deep-fried fish, however, doesn't fit in a diabetes regimen, or in a healthy diet of any sort for that matter, so this treatment of haddock is much better, in my opinion.
With late tomatoes and just-picked apples in abundance in the farmers' markets just now, I was inspired to combine them in this recipe. The sweet/tart tang of the apples combined in an interesting way with the tomatoes and onions to make this a memorable dish.
Poached Haddock Fillet with Apple and Tomato
Serves 2.
Ingredients- 2 skinless haddock fillets, about 6 ounces each
- 1/2 tomato, sliced, slices cut in half
- 1/2 apple, peeled, cored, sliced thin
- 1 small onion, sliced
- 1 teaspoon olive oil
- 1 cup white wine
- 1 tablespoon butter
- Salt and hot sauce to taste.
1. Place the olive oil in a sauté pan large enough to hold the fillets without crowding.
2. On medium-high heat, sauté the sliced apple and onion, stirring occasionally, until the onion is soft and translucent, about five minutes.
3. Add the wine to the pan. Adjust heat so that the wine is barely simmering.
4. Add the fish fillets to the pan. Poach for about 4 minutes. Remove fish to a warmed plate and cover loosely with foil while you complete the recipe.
5. Raise the heat to high, add the tomato pieces, and quickly reduce the liquid by half.
6. Add the butter, stirring to melt.
7. Season sauce to taste with hot sauce and salt.
8. To serve, place fish on warmed serving plates. Use a slotted spoon to add onion, apple and tomato pieces from the pan. Spoon sauce over the fish. Serve immediately.
Nutritional Estimate 2 Servings. Per serving: 301 Calories; 15 g Total Carbs; 2 g Dietary Fiber; 9 g Sugars; 6 g Fat; 111 mg Cholesterol; 124 mg Sodium; 33 g Protein. Weight Watchers: 6 points.
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Stephen,
That's a great idea.
Posted by: Kevin | October 14, 2009 at 11:33 AM