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Compliments of Diana Dyer, MS, RD
www.CancerRD.com


Fish Poached in Mediterranean Sauce

I created this recipe to duplicate a delicious dish I had at the Creekside Bar and Grill in Ann Arbor, MI, a restaurant we return to time and again because of their beautiful salads, generous use of fruit and vegetable garnishes, and the fact that they nearly always have Alaskan salmon on their menu. I used bits and pieces of vegetable that I had on hand. Feel free to omit or add your own ingredients, even changing the amounts based on what you find in your refrig. However, my husband, older son and his girlfriend all think this recipe is a keeper!

1# mildly flavored fish (I used Alaskan cod)

Sauté together gently in a saucepan with a lid:

  • 2 Tbsp. olive oil
  • 1 bunch green onions, sliced (both white and green parts) - save the green parts to add at the end
  • 3-4 large garlic cloves, minced (~1 tbsp. chopped)
  • 2 Tbsp. capers
  • 3-4 chunks roasted red pepper, drain, rinse and slice into small pieces (I buy frozen at Trader Joe's)
  • 1 can artichoke hearts, quartered
  • 1/2 package frozen mushrooms, drain and rinse (can substitute sliced 4-8 oz fresh any variety)
    1/2 cup pitted kalamata olives, sliced
    1 cup mild salsa (could substitute 8 oz can diced tomatoes)

Directions:

  • Place cod on top of vegetables.
  • Cover and cook over medium heat until fish is tender and flaky (~10-15 minutes)

Add the following ingredients, cover, and heat another few minutes until all is heated through:

  • 1/2 package of frozen spinach (about 8 oz)
  • Green onion slices from above

I served this with baked potatoes and steamed fresh broccoli. Yum, yum!

Serves 4 easily. Could use more fish for larger portions or more servings.