Braised Fish

Braised Fish

I was actually surprised how good this was.  I’ve had some Swiss Chard growing in my side garden for some time now.  I’ve ignored it and and it’s completely overgrown, so I decided I was going to do something with it.  And, since I am going to be eating more fish, I just put the two together and came up with this dish.  This is high protein, low fat, lots of vitamins and fiber and it was really good.  The olives on top gave it a nice little salt bite every so often as did the toasted fennel seeds.  You’d get one every so often creating a nice contrast against the fish and greens.

For those of you who don’t cook with Swiss Chard, it is a green on the spinachy side, but it doesn’t break down as much when cooking and it doesn’t leave that nasty chalky feeling on your teeth like cooked spinach.  It has similar flavor.  I always cook mine, but it would be pretty in a salad also.

Here’s a pic – this is the Rainbow variety of Chard that I think is very pretty in the garden (and prolific).  It is very easy to grow but does better in cooler weather or part shade.  This one only gets the morning sun and it’s growing great.

Braising the fish keeps it moist and infuses the broth with flavor.  Use a fish steak, approximately 1″ thick, so it doesn’t fall apart in the broth.  For this braise, i used Mahi Mahi that I purchased in the freezer section at Trader Joes.

Braised Fish – By Debra Crawford
Serves 3

1  – Lb Mahi Mahi filets approximately 1″ thick, defrosted
1 –  Cup Onion, chopped
1 –  Carrot, chopped
6 –  Cups Swiss Chard (approximately 2 bunches) washed and rough chopped
2 –  Medium Vine Ripe Tomatoes – chopped
2 –  Cloves garlic, minced
1/4 – Teaspoon Fennel Seeds
1 1/2 – Cups White Wine (or chicken broth)
Salt and Pepper
Olive Oil
Sliced Green Olives – for garnish

Brown Rice – prepared according to package directions

In large non-stick frying pan, place fennel seeds.  Toast seeds over medium heat a few minutes until they begin to brown and release scent.  Remove from pan and set aside.  In same pan heat about 1 tablespoon of olive oil, salt and pepper fish then lighty brown.  You just need a couple minutes per side as this will set the fish up so it hold together better in the braise.  Don’t worry if you don’t get much brown color.  Remove fish and set aside.

In same pan, add a little more oil if necessary and lightly saute the onion, carrot, garlic and fennel until onions are becoming translucent.  Add the tomatoes and chard and toss together.  Deglaze the pan with wine wine and cook until the chard wilts.  Salt and pepper to taste.

Lay the fish steaks back in the pan on top of the greens and then cover them with the remaining greens, so the fish is encased in the greens.  Bring to a boil, then reduce to simmer, cover and cook on simmer for 30 minutes or until fish is cooked through.

Serve alone with sliced green olives for garnish or serve over brown rice.

Adding chard and tomato
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