Poached snow fish with mixed bean salad
This healthy salad is packed with proteins, iron, fibre and vitamins.
EQUIPMENT (click pictures for details)
Ingredients
- 500 gr snow fish fillet or cod
For the fish court bouillon
- 2 L water
- 1 pc bouquet garni
- 1 pc lemon
- 1 tsp pepper
- 2 tbsp sea salt
- 1-2 pcs garlic cloves crushed
- 2 pcs shallots chopped
For the salad
- 1 tin pinto beans or white beans
- 1 tin red kidney beans
- 1 tin chickpeas
- 120 gr bacon
- 3 tbsp canola oil
- 8 pcs cherry tomato quartered
- 1-2 pcs garlic cloves chopped
- 2 pcs shallots chopped
- 2 tbsp mint chopped
- 2 tbsp coriander chopped
- 3 tbsp parsley chopped
For the dressing
- 1 tbsp Dijon mustard
- 2 tbsp tarragon vinegar
- 4 tbsp bacon oil
Instructions
Make a court-bouillon and prepare the fish
- Bring the water to the boil with the salt, pepper and the other ingredients for the court bouillon.
- Let them infuse for 10 minutes before placing the fish in the court-bouillon.
- When back at boiling point, cover with a lid and turn off the heat. The fish will cook through in the warm bouillon.
Prepare the dressing
- Heat the canola oil and fry the bacon until crispy, then strain the oil, and allow it to cool.
- Mix the Dijon mustard with salt, pepper and vinegar. Whisk in the bacon flavoured oil gradually. Season to taste.
Prepare the salad
- Drain and rinse all the excess starch from the beans under cold running water.
- Mix together with the remaining ingredients for the salad and keep cool.
- Mix the dressing into the bean salad and remove the fish fillet from the court-bouillon just before serving.
Notes
- A bouquet garni is a bundle of herbs consisting of thyme, bay leaf and parsley tied together with string. The bouquet is cooked with the other ingredients but is removed prior to consumption
Nutrition for 1 portion
Calories: 599kcalCarbohydrates: 2gProtein: 23gFat: 55gCholesterol: 82mgSodium: 3672mgFiber: 1gSugar: 1gVitamin A: 431IUVitamin C: 7mgCalcium: 45mgIron: 1mg
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