Poached Rockfish with Red Potato Pancakes and Lemony Kale

Fish can totally be easy if you just don't overthink it and don't overcook it. Those two are very key. The only reason why I think some people struggle with fish is that they tend to not be patient or focused. Fish is not something to step away from. So keep calm, and cook your fish! 

rockfishdish

This meal is something I totally didn't plan but turned out great. Poaching is a technique I got more familiar with when I was hosting a cooking workshop recently at work. I never realized how easy it was to poach fish which ensures a moist, flaky product. I also used the residual poaching liquid to cook the kale. The residual liquid brought such a nice flavor to the kale. When it comes to fish, I find that I am mostly a salmon gal but I have been starting to try new kinds to broaden my horizons. Weekly, I hop over to my local Whole Foods and choose what wild fish they have on sale. This week it was rockfish which I was excited to try. Rockfish is a flaky white fish, similar to white cod. Whitefish provides many health benefits which I am happy to share.

 4 Health Benefits of Whitefish 

1. High in protein. 

Protein is an essential macro that I talk about a lot and added it to your plate can ensure you are one step closer to meeting your daily goal. Whitefish averages around 7-8 grams of protein per ounce. 

2. Low in fat. 

Now I am not one to recommend decreasing fat, it may be good to replace a couple high-fat meats with white fish especially when trying to lose weight or increase HDL cholesterol. This is also great go-to when you have met your fat macro goal for the day and just need to boost your protein. 

3. High in B vitamins. 

When you read B vitamins, my PRO-tip is to tell you to think metabolism! B-vitamins are essential for cell metabolism and if you consume enough in your diet it may help with maintaining a healthy weight and possibly even a bit of a boost. B-vitamins also ensure healthy skin and immune function. 

4. Helps promote healthy thyroid function. 

Whitefish is high in two vitamins that help support a healthy thyroid and those are selenium and iodine. Your thyroid function is essential for supporting a healthy weight because it is responsible for regulating your metabolic rate. 

As you can see whitefish is a superfood for you metabolism. Not only is it high in protein which promote lean mass, but it is also high in vitamins that support a healthy metabolism. 

recipe 

Ingredients: 

-1 lb of rockfish (can sub in another flaky white fish such as cod, tilapia, etc.) 

-1/2 tsp. salt and pepper 

-2 Tbsp. of avocado oil

-1/2 cup vegetable broth 

-1/2 cup chopped leeks 

-1/3 cup chopped yellow onion 

-1 bunch of kale (I used dino kale in this dish- use your favorite!) 

-juice of one lemon 

For the pancakes: 

-2 cups steamed and mashed red potatoes 

-1 egg 

-2 tbsp. of coconut flour

-seasonings of choice ( I love salt, pepper, oregano, and cayenne!) 

-1 Tbsp. of grass fed butter or oil of choice 

Directions:

For the fish

-In a medium sized pan, place 2 Tbsp. of avocado oil and heat over medium heat. Add the leeks and onions. Render down until just about soft. Season the fish with salt and pepper. 

-Add the fish to the pan and add the vegetable broth. Cover slightly,  and let it simmer and cook the fish for about 5-6 minutes. Remove just the fish and place on a platter. 

-Using the remaining juices the fish was poached in, add the kale and juice of one lemon. 

-Cook the kale until tender. 

-Add the cooked kale to a platter and place the fish on top for buffet style dining. 

For the pancakes:

*I had a made some mashed potatoes with just steamed potatoes and some grass-fed butter a couple days prior and used this as a base for my pancakes.* 

-In a large bowl, add two cups mashed potatoes. Add salt, pepper, seasonings, one egg and 2 Tbsp. coconut flour. Mix and form small patties. 

-Place a non-stick pan over medium heat and add 2 Tbsp. of grass fed butter or avocado oil. 

-Place the formed potato pancake on the pan and cook until crisp on one side (around 3 minutes) and flip the other side. 

 -Plate everything and garnish with lemon and goat cheese for the pancake.