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| Green Tea–Poached Mahimahi |
SERVES 4
SERVING SIZE: 4 oz ish, ¼ cup sauce
PREPARATION TIME: 15 minutes
COOKING TIME: 25 minutes
Ingredients:
Poaching liquid
- 2 cups water
- 4 bags green tea
- 1 Tbsp reduced-sodium soy sauce
- 1 Tbsp rice wine vinegar
- 1 Tbsp hoisin sauce
- 1 tsp toasted sesame oil
- 2 tsp vegetable oil
- 2 garlic cloves, thinly sliced
- 3 scallions, thinly sliced
- 1 Tbsp peeled, grated fresh ginger
- 1 lb mahimahi or thick white fish, such as halibut or sea bass, cut into 4 portions
- 2 tsp cornstarch
- 1 Tbsp cold water
Directions:
- In a saucepan, bring the 2 cups of water to boiling. Remove the pan from the heat; let cool for 2 minutes. Add the tea bags and steep for 5 minutes. Remove the bags from the water (do not squeeze them) and discard them. Add the soy sauce, rice wine vinegar, hoisin sauce, and sesame oil to the water; set aside.
- Heat the vegetable oil in a large skillet over medium-high heat. Add the garlic, scallions, and ginger and stir-fry for 2 to 3 minutes. Remove the garlic mixture with a slotted spoon and set aside. Add the ish to the skillet and sear for 2 minutes on each side. Add the poaching liquid, cover, lower the heat to simmer, and cook the ish for 8 minutes, until cooked through.
- Remove the ish from the skillet with a slotted spoon and keep warm. Mix the cornstarch and cold water together. Add the cornstarch mixture to the poaching liquid in the skillet and cook over medium heat for 5 to 6 minutes, until thickened.
- To serve, drizzle the ish with the thickened poaching sauce and top each ilet with some of the garlic mixture.
Per Serving: Calories 150, Total Fat 4.5 g (Sat. Fat 0.6 g), Cholesterol 85 mg, Sodium 305 mg, Potassium 525 mg, Total Carbohydrate 5 g (Fiber 1 g, Sugars 2 g), Protein 22 g, Phosphorus 175 mg
Choices: Carbohydrate 0.5, Lean Protein 3
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