Slow-Poached Fish With White Beans and Sauteed Spinach

20 05 2013

This dish using mild fish oven-simmered in a punchy tomato and bean broth is so good, it may change the way you think about poached fish forever! With the technique of oven poaching, fish is surrounded with gentle heat, making it virtually impossible to overcook.  A healthy meal that’s easy to cook, don’t mind if I do! 🙂

Slow-Poached Fish With White Beans and Sauteed Spinach

Slow-Poached Fish With White Beans and Sauteed Spinach

The following serves 2-4 (compliments of Cuisine Lite):

  • 1/4 cup chopped shallots, or red onion
  • 2 tsp chopped garlic
  • 1/2 tsp red pepper flakes
  • 2 tsp olive oil
  • 1/4 cup dry white wine
  • 1 and 1/2 cups low-sodium chicken broth
  • 1 cup quartered grape tomatoes, or canned tomatoes
  • 1/2 cup canned cannellini beans, drained and rinsed
  • 2 tsp red wine vinegar
  • 4 halibut fillets or tilapia, skinned
  • 1/2 tsp each kosher salt and black pepper
  • 1 Tbsp olive oil
  • 2 Tbsp sliced garlic
  • 8-10 cups of escarole, trimmed or baby spinach
  • 1/4 tsp each kosher salt and black pepper

Preheat oven to 250.

Saute shallots (or onion), garlic and red pepper flakes in 2 tsp olive oil in a 10-inch nonstick ovenproof skillet over medium heat, 1 minute. Deglaze with wine and simmer until liquid is nearly evaporated, about 2 minutes. Add broth, tomatoes, beans and vinegar; simmer 3-4 minutes.

Season filets with salt and pepper, nestle fillets in the tomato-bean mixture, and transfer skillet to the oven. Poach until fish flakes easily with a fork, about 20 minutes.

While the fish is poaching, saute the escarole or spinach. Heat 1 Tbsp oil in a saute pan over medium-high until shimmering. Add garlic, saute 30 seconds, then add escarole or spinach, tossing with tongs to wilt, about 5 minutes. Season with salt and pepper.

Divide the spinach among plates or shallow bowls and top with fish, beans and tomatoes. Finish with a few ladles of the fish broth. I recommend eating with a spoon so you can fully enjoy the delicious broth! Also, you may want to serve with a salad or crusty bread for mopping.




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: