By Mary Bohling
Hi, everyone! I’m Mary Bohling, a Michigan Sea Grant Extension Educator in the Detroit area. The other night, I made a batch of easy Tuscan poached fish, and I thought I’d take you along for the journey!
My family and I used this recipe with lamb chops a few weeks ago. It worked so well, we decided to try it with some walleye fillets my husband Marc caught in Lake Erie last month. The fillets were frozen, so we thawed the fish overnight in the refrigerator (which is the safest method for prepping frozen fish).
Eating Great Lakes fish is a delicious and heart-healthy way to get protein and other important nutrients. In the video below, I walk you through the recipe set-up, demonstrate how to easily remove the bones from a walleye fillet (with a bonus snack for any canine cooking companions), and talk about the correct portion sizes for Great Lakes fish. For more information about eating Great Lakes fish, visit Eat Safe Fish.
Watch the video, check out the recipe below, and let us know if you decide to try it for yourself!
Tuscan Poached Fish
1 lb walleye, filleted and deboned (can substitute other fish, like salmon); see the video for walleye deboning tips
4 tablespoons olive oil
4 teaspoons minced garlic
1 large can (30 oz) cannellini beans, drained and rinsed
1 can (14 oz) Italian-style diced tomatoes with juice
6 tablespoons balsamic vinegar
4 teaspoons minced fresh rosemary
½ cup water
You’ll also need two medium-large skillets with lids, a cutting board, and a knife. Garlic press is optional.
- Skillet 1: Heat 2 tablespoons olive oil in skillet. Add 2 teaspoons garlic and 2 teaspoons rosemary and cook for 1 minute. Stir in beans, tomatoes with juice, and balsamic vinegar. Bring to boil. Reduce heat and simmer for 5 minutes. Cover and keep warm while fish is cooking.
- Skillet 2: While skillet 1 is simmering, heat 2 tablespoons olive oil in second skillet. Add 2 teaspoons garlic and 2 teaspoons rosemary and cook for one minute. Pour liquid from skillet 1 into skillet 2, add 1/2 cup water, and simmer for 5 minutes.
- Add fish to skillet 2 and spoon hot liquid over each piece for 2 minutes. Flip fish and repeat. Cover for 2 more minutes or until fish is fully cooked (internal temperature should reach 145 degrees F).
- Divide bean mixture among serving plates, and top with fish and poaching juice. Serve immediately.