The World's Healthiest Foods

Poached Fish with Chinese Cabbage

This dish is a great way to have healthy, fresh, crisp vegetables combined with the delicate flavor of fish and a zesty light broth. In fact, it is important to not overcook the vegetables. It is a complete meal and can be made in just 20 minutes from start to finish. Using our Healthy Stir-Fry method gives you a healthier way to cook without heated oils or compromising taste.

Poached Fish with Chinese Cabbage Prep and Cook Time: 20 minutes

1 lb thick snapper filet,or halibut cut into 1 inch pieces
2 cups + 1 TBS chicken or vegetable broth
1 TBS fresh minced fresh ginger
3 medium cloves garlic,pressed
1 cup chopped scallion
4 cups finely shredded Chinese cabbage
1 medium sized tomato seeds removed and chopped
1 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 tast
1 TBS toasted sesame seeds

  1. Heat 1 TBS broth in a non-stick wok or large skillet. Healthy Stir-Fry ginger and fish in broth for two minutes, stirring constantly.
  2. Add rest of broth and bring to a simmer on high heat for about 3 minutes.
  3. Add scallion, tomato, mint, lime juice, Chinese cabbage, bean sprouts salt and pepper. You want the cabbage and sprouts to remain crisp, about 3 minutes.
  4. Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds.

    Serves 4

Healthy Cooking Tips: When cutting and cooking snapper or halibut for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. Sear the pieces on all sides if possible by stirring gently before adding the liquid. This will seal in the flavor. 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 with the sprouts right before serving. This gives you a dish that is very fresh and alive tasting.
This page was updated on: 2004-01-09 02:12:39
© 2002 The George Mateljan Foundation