Green Tea–Poached Mahimahi
Per ServingGreen Tea–Poached Mahimahi |
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|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 4 oz fish, 1/4 cup sauce | ||
| Calories | 150 | |
| Fat | 4.5 | g |
| Saturated Fat | 0.6 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 5 | g |
| Fiber | 1 | g |
| Sugars | 2 | g |
| Cholesterol | 85 | mg |
| Sodium | 305 | mg |
| Potassium | 525 | mg |
| Protein | 22 | g |
| Phosphorus | 175 | mg |
| Choices: Carbohydrate 0.5, Lean Protein 3 | ||
- Makes: 4 servings
- Serving Size: 4 oz fish, 1/4 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 into4 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 fish to the skillet and sear for 2 minutes on each side. Add the poaching liquid, cover, lower the heat to simmer, and cook the fish for 8 minutes, until cooked through.
- Remove the fish 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 fish with the thickened poaching sauce and top each filet with some of the garlic mixture.
