Poached fish with ginger and sesame broth

Treat yourself to a culinary experience with our poached fish, perfectly prepared in an exquisite broth with ginger and sesame. This delicately balanced, Asian-inspired dish features tender white fish that is gently cooked to preserve its natural flavors. Perfectly paired with bright green broccoli, nutrient-rich Chinese cabbage, protein-rich soybeans and aromatic spring onions, this health-conscious creation is an absolute delight for the senses. Immerse yourself in this tasty harmony of flavors and textures and delight your taste buds with every single bite.

Ingredients

  • 500 ml weak fish broth
  • 1 tbsp rice wine vinegar
  • 2 slices of ginger
  • 2 garlic cloves, minced
  • 85g frozen soybeans or peas
  • 100g tender broccoli, halved if large
  • 4 Chinese leaves, sliced, or 1 small bok choy
  • 3 spring onions, sliced ​​diagonally
  • 2 pieces of white fish fillets, for example haddock or sustainable cod
  • a few drops of sesame oil
  • ½ – 1 tsp roasted sesame seeds

Preparation steps

  1. Pour the broth and vinegar into a deep skillet or wok.
  2. Add ginger and garlic to the pan.
  3. Cover the pan and cook for 5 minutes to allow the flavors to meld.
  4. Add the soybeans, broccoli and the fleshy part of the Chinese leaves to the pan.
  5. Place spring onions and fish on top of the vegetables.
  6. Cover the pan again and cook for another 4-5 minutes, until the fish is just flakes.
  7. Carefully lift the fish from the pan and discard the ginger.
  8. Stir in remaining Chinese leaf and sesame oil.
  9. Pour the broth into bowls.
  10. Top each bowl with a piece of the cooked fish.
  11. Sprinkle the dish with sesame seeds.

Nutritional Information

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Poached fish with ginger and sesame broth

Poached fish with ginger and sesame broth

Equipment and tools

For this recipe you will need the following equipment and tools:

  • A big pot
  • A slotted spoon
  • A sharp knife
  • A cutting board
  • A serving bowl

Allergen information

This recipe contains the following allergens:

  • Fish
  • sesame

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator. Use within 2-3 days.

Ingredients

  • 500 ml weak fish broth
  • 1 tbsp rice wine vinegar
  • 2 slices of ginger
  • 2 garlic cloves, minced
  • 85g frozen soybeans or peas
  • 100g tender broccoli, halved if large
  • 4 Chinese leaves, sliced, or 1 small bok choy
  • 3 spring onions, sliced ​​diagonally
  • 2 pieces of white fish fillets, for example haddock or sustainable cod
  • A few drops of sesame oil
  • ½ – 1 tsp roasted sesame seeds

instructions

  1. In a large pot, combine the weak fish stock, rice wine vinegar, ginger slices and grated garlic. Simmer gently over medium heat.
  2. Add the frozen soybeans or peas, tenderstem broccoli and Chinese leaves or bok choy to the boiling broth. Cook for 3-4 minutes or until vegetables are tender.
  3. Place the fish fillets on top of the vegetables in the pot. Cover with a lid and cook for 4-5 minutes, or until the fish is cooked through.
  4. Using a slotted spoon, transfer the fish and vegetables to a serving bowl. Discard the ginger slices.
  5. Sprinkle the sliced ​​green onions, toasted sesame seeds and a few drops of sesame oil over the fish and vegetables. Serve hot.

Health Benefits of Poached Fish with Ginger Sesame Broth

When it comes to promoting good health, incorporating nutritious ingredients into our meals is essential. The Poached Fish with Ginger Sesame Broth recipe offers a delicious and wholesome way to enjoy the benefits of different ingredients. Let’s take a closer look at the health benefits of this delicious dish:

1. Fish – rich in proteins and omega-3 fatty acids

The main star of this recipe are the white fish fillets such as haddock or sustainable cod. Fish is an excellent source of lean protein, which is necessary for building and repairing tissue in our bodies. Additionally, it is rich in omega-3 fatty acids, which play an important role in reducing inflammation and promoting heart health.

2. Ginger – powerful anti-inflammatory agent

Adding ginger slices to this dish not only enhances the flavor, but also adds a powerful anti-inflammatory agent called gingerol. Regular consumption of ginger can help relieve muscle pain, ease arthritis symptoms, and improve digestion.

3. Sesame Oil – Heart-healthy monounsaturated fats

A few drops of sesame oil not only provide a wonderfully nutty taste, but also provide heart-healthy monounsaturated fats. These healthy fats help lower bad cholesterol levels and may contribute to a lower risk of heart disease when consumed as part of a balanced diet.

4. Soybeans or peas – full of nutrients

Both soybeans and peas offer an abundance of essential nutrients. They are excellent sources of plant protein, fiber, vitamins and minerals. Regular consumption of these legumes can help with weight control, regulate blood sugar levels, and support digestive health.

5. Broccoli – Rich in antioxidants

Tender stem broccoli, another ingredient in this recipe, is a cruciferous vegetable known for its impressive nutritional profile. It is a great source of antioxidants, fiber, vitamins and minerals. Including broccoli in your diet can boost the immune system, aid digestion, and promote overall well-being.

6. Chinese leaves or bok choy – nutrient-rich greens

Chinese leaves and small bok choy, when added to the dish, provide a healthy dose of leafy greens. This vegetable is low in calories but rich in essential nutrients such as vitamin C, vitamin K and folic acid. Regular consumption of these vegetables can promote a healthy complexion, improve bone health and reduce the risk of chronic diseases.

7. Garlic – immune boosting and antiviral properties

The crushed garlic cloves in the recipe not only add wonderful flavor to the broth, but also provide immune-boosting and antiviral properties. Garlic is known to support a healthy immune system, lower blood pressure, and possibly reduce the risk of certain cancers.

8. Roasted Sesame Seeds – nutty flavor and added nutrients

The finishing touch of toasted sesame seeds not only gives the dish a nutty flavor but also provides additional nutrients. Sesame seeds are a rich source of healthy fats, fiber and minerals such as calcium and iron.

With all these healthy ingredients in one dish, Poached Fish with Ginger Sesame Broth will not only satisfy your taste buds but also nourish your body. Enjoy this tasty and nutritious recipe as part of a balanced diet for optimal health.

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