Dinner
Poached Pickerel with Herb Salsa and Parsley Sauce
Pickerel is poached with vegetables and a herb salsa made in parchment paper. Recipe for a fresh herb Parsley Sauce is included. Perfect recipe for Valentine’s Day!
Updated
Ingredients
Poached Pickerel with Herb Salsa:
- 2 Tbsp canola oil (30 mL)
- 1/2 cup red onion, julienned (125 mL)
- 1/2 cup zucchini, julienned (125 mL)
- 1/2 cup carrots, julienned (125 mL)
- 1/2 cup water or vegetable broth (125 mL)
- 4 -4 oz/114 g) pickerel fillets
- 1/2 cup prepared Parsley Sauce (125 mL)
- 1/2 tsp cumin (2 mL)
- 3 Roma tomatoes, seeded and diced
Pair-It-Up Parsley Sauce:
- 1/2 cup curly leaf parsley (125 mL)
- 1/2 cup flat leaf parsley (125 mL)
- 1/2 cup fresh chives (125 mL)
- 1 cup canola oil (250 mL)
Directions
Poached Pickerel with Herb Salsa
- Preheat oven to 400°F (200°C).
- Fold and cut each one of the 4 pieces of parchment paper into ½ of a heart shape.
- Open parchment and place one fillet of pickerel on one side of each piece of parchment paper and sprinkle with salt and pepper. Divide vegetables and place on top of each fillet. Drizzle with canola oil. Add 1 Tbsp (15 mL) water to each fish package.
- Fold other half of parchment ‘heart’ over fish. Beginning at the top of the heart shape, seal paper by making small overlapping folds to seal the edges together.
- Bake for 10-15 minutes or until fish is cooked throughout.
- Meanwhile, in a small bowl, add tomatoes and cumin. Add 2 Tbsp (30 mL) of Pair-It-Up Parsley Sauce. Toss together and set aside.
- Carefully remove parchment packages from oven. Make an X on the top of the parchment paper. Serve with Herb Salsa with Pair-It-Up Parsley Sauce.
Saucepan Method
- In a large sauce pan over medium-high heat, heat canola oil. Add vegetables and sauté for 3-4 minutes until vegetables are tender crisp.
- Pour water over vegetables and bring to a simmer (about 160°F (71°C))
- Carefully slash each fillet twice with a sharp knife, being careful not to cut right through the fish.
- Place fillets over vegetables in the saucepan. Cover pan.
- Cook fish for 5-6 minutes or until fish flakes easily with a fork.
- Meanwhile, in a small bowl, add tomatoes and cumin. Add 2 Tbsp (30 mL) of Pair-It-Up Parsley Sauce. Toss together and set aside.
- Carefully remove fish from poaching water and place on a serving platter along with poached vegetables.
- Serve fish with Herb Salsa and Pair-It-Up Parsley Sauce.
Parsley Sauce
- In a medium size saucepan, bring water to boil.
- Drop all of the herbs into the water and blanch for 15 seconds. Remove from water and plunge into ice water to stop the cooking process.
- Place the herbs on paper towels and pat dry.
- Transfer the herbs to a small food processor. Gradually add canola oil. Pulse to combine ingredients.
- Refrigerate sauce for 3-5 days. Use as a base and can add in other ingredients.
Nutritional Analysis
| Calories | 230 |
|---|---|
| Total Fat | 13.2 g |
| Saturated Fat | 1.2 g |
| Cholesterol | 98 mg |
| Sodium | 76 mg |
| Carbohydrates | 6.2 g |
| Fiber | 1.6 g |
| Sugar | 3.3 g |
| Protein | 23 g |
| Potassium | 691 mg |
