Mediterranean Wine and Lemon Poached Haddock with Asparagus and Grape Tomatoes

 Wine and Lemon Poached Haddock with Asparagus and Grape Tomatoes

IG: @mangia.con.elena

This  quick and easy poached haddock recipe is delicate and packed with Mediterranean herbs and spices. 

I have several different ways that I like to prepare white fish and this is definitely one of my favourites. It works well with fresh Spring asparagus and ripe grape tomatoes. It is light and perfect for Lenten Friday dishes or for whenever you have a craving for some Mediterranean goodness. This can be made without the addition of asparagus or switch it out for other veggies such as yellow and green zucchini. 

This recipe works best with white fish such as cod, haddock, sea bass, flounder or sole. 

I prefer haddock as it has a mildly sweet taste and is a leaner white flesh. It has tender flakes and a firm texture which holds up well with poaching and becomes milder as it cooks. Rich in protein, nutrients and minerals, fish is the perfect Mediterranean staple.

I like to serve this over a grain such as rice, orzo or farro. The sauce flavours the grain and makes this a complete meal or serve with a simple side salad. 

As with all of my recipes and in keeping with the traditional Mediterranean way of cooking, my measurements are just estimates and my spices are just recommendations. If you don't like an ingredient then leave it out or add one that you do like! 

Cook by eye  👁(ad occhio) and let your taste buds be your guide.  Remember to season as you go along and build the flavours slowly. Taste test frequently to make sure it is to your liking and adjust if needed! 

Be sure to check out my IG page where you will find a reel demonstrating the step by step process.

Ingredients

• 4-6 fish fillets (depending on size and appetites)
• 2 medium shallots, finely chopped
• 2 garlic cloves, thinly sliced
• 1 cup dry white wine
• 2 medium or 1 large lemon, halved and juiced (do not discard the halves)
• 1 tbsp capers, roughly chopped
• 1/2 tbsp of dried oregano (to start and then adjust as needed)
• approximately 20 grape tomatoes, halved
• 10 asparagus, chopped into 1" pieces, leave tops intact (optional)
• 2 cups fresh baby spinach
• salt and pepper to taste
• fresh parsley, roughly chopped

Directions

1.  In a deep skillet, saute shallots for a few minutes in olive oil and then add garlic. Cook until translucent, be careful not to burn the garlic.
2. Add wine and lemon juice to skillet and bring to a gentle simmer.
3. Pat dry fish and place in skillet. Do not overlap fish. Sprinkle fish with oregano, salt and pepper.
4. Nestle tomatoes around fish and tuck in lemon halves (cut side down)
5. Next, sprinkle in the asparagus. 
6. Cover with a lid and cook on low for about 10-15 minutes until fish is opaque and flaky. It should be dry but not firm. 
7. Add in the spinach for the last 5 minutes of cooking. 
8. Remove lid and let simmer longer to reduce liquid if necessary. Taste test and adjust seasonings accordingly.
9. Sprinkle with parsley and capers. 

A Mangia,

Elena