“Stovetop Braising” Technique – Fish with Leeks
Braising infuses multiple flavors into food but can be a health hazard from too high of heat. Learn the “stovetop” method which uses careful heat, healthy fats, and broth for a combination of braising, steaming, and poaching. This allows great flavor on more tender foods such as fish. The technique requires less time overall so you can make quicker meals with
less nutrient loss.
- 1 lb fish
- 2 medium leeks, white parts only
- 4 cloves garlic
- 1 Tbs. coconut oil
- 1 tsp dried basil
- 1 tsp dried oregano
- ½ – 1 cup vegetable broth
- Juice of one lemon
- 1 Tbs. fresh tarragon, chopped
- Sea salt and white pepper to taste
- Cut off green tops of leeks and remove tough outer leaves. Cut off root end of leeks. Cut in half lengthwise. Fan out and rinse well but keep whole. Cut into 2-inch lengths and then cut into thin strips or ribbons.
- Press garlic and allow leeks and garlic to sit for 5-10 minutes.
- Cut fish into four servings. Rub fish with 1 Tbs. lemon juice, salt, and pepper.
- Heat oil in large skillet over medium heat. Add leeks, basil, and oregano. Sauté for about 5 minutes, stirring frequently.
- Add garlic and sauté for an additional minute.
- Add ½ cup broth and remaining lemon juice. Cover and simmer for 5 minutes, stirring occasionally. Add additional broth as necessary to keep from burning.
- Stir in tarragon. Place fish on top of leeks. Simmer for 3-5 minutes, covered until fish flakes easily with fork.