Poached Tilapia, low fat - low salt

Low fat / low salt

Feb. 9, 2007

Poached Tilapia with Fresh Ginger, Potatoes and Zucchini

2.5 cups home made fat-free, sodium-free chicken broth + more if needed
3” fresh ginger peeled, sliced in thin slices (circles about the size of a quarter to a half dollar)
1 medium yellow onion cut into a rough dice
1 lg. clove of garlic, smashed (so you can identify it and keep it from anyone taking coumadin)
2 Tablespoons Gold’s honey mustard (about 150mg sodium)
8 ounces of frozen zucchini (or fresh cut into bite size pieces)
1 or 2 medium potatoes cut similarly to the fresh ginger
3 dashes of soy sauce
3 Tablespoons (or more) of Paprika
4 Tablespoons (or so) of lemon juice
2 Tablespoons of toasted sesame oil (added at the very end)
2 Tablespoons of walnut oil (added at the very end)
Freshly ground pepper to taste

Add onions, potatoes and ginger slices to chicken broth in large skillet heated to medium high heat. Cover the pan and allow all to simmer for about 10 to 15 minutes.

Stir in mustard and add garlic clove. Cover and simmer for another 5 or 6 minutes.

Add zucchini and some additional chicken broth if needed to keep the sauce moderately thick (but not too thin), cover and continue to simmer for another 5 or 6 minutes.

Add the paprika by sprinkling over the top. No need to be even or neat about it. Use a circular motion (top on the skillet, hold top with one hand, while making circles on the stove top with the skillet handle in the other hand) every now and then to move around the ingredients for more even cooking.

Move the vegetables to the center of the skillet and place the tilapia around the outer edge of the pan, drizzle the lemon over the tilapia, grind fresh pepper over all cover and continue to simmer for another 6 to 10 minutes, using the circular motion (gently this time) to keep the fish from sticking.

Open pan and add the few dashes of soy here and there in the pan. Cover and repeat the gentle swirl / circular motion to blend the soy into the mix.

When the fish is cooked (check fattest part of one piece) reduce heat to low. Let the temp come down (about 2 minutes or so). The consistency of the sauce should be moderately thick.

Drizzle the walnut oil in one circle over the ginger/vegetables in the center of the pan. Drizzle the toasted sesame oil in one big circle over the top of the fish. Cover and swirl the pan gently again to blend in the oil (two or three swirls should be fine).

The ginger will be tender and tasty.

Enjoy!