Freefrom Poached Fish with Fennel Mash
Corn, egg, gluten, lactose, milk, nightshade, nut, peanut, sesame, soya & wheat free
The fennel gives a lovely subtle flavour to the potatoes. You can prepare the vegetable ahead of time and just reheat to serve with the freshly poached fish.
- 3 smallish heads of fennel with, if possible, their fronds still attached
- 4 tbsp olive oil
- 1.2 kilos / 2½ lb old, mashing potatoes
- sea salt and freshly ground black pepper
- 6 fillets of tuna, halibut, cod or salmon or, even better, a mixture of fishes
- 1 heaped tsp fennel seeds
- 300ml / 10fl oz white wine
- 1 large lemon, sliced in butterflies or wedges
- Trim the fennel, reserving the fronds, and chop very small (but not to total mush) in a food processor.
- Heat the oil in a heavy pan, add the fennel and sweat gently, with the lid on, for 20 minutes.
- Meanwhile, scrub the potatoes then cut into large chunks leaving the skin on.
- Steam for 15-20 minutes or until they are quite soft. Remove from the heat and mash, then add the cooked fennel and mix well together.
- Season to taste and set aside and keep warm.
- Cut the fish into smallish pieces.
- Bruise the fennel seeds well in a bowl with the bottom of a rolling pin then add, with the wine, to a deep pan.
- Bring to the simmer then add the fish.
- Simmer for 5 minutes or until the fish is cooked.
- Pile the fennel mash into a serving dish.
- Remove the fish with a slotted spoon and arrange over the mash.
- Decorate with the lemon wedges and the chopped fennel fronds.
- Serve at once.
Serves 6 - per portion
460cals - 40g protein
15g total fat - 3g sat / 7g mono / 3g poly
35g carbohydrate of which 2g sugar
4g fibre - 92mg sodium / 0.24g salt
Good Source of: Vitamins B6, B1, B12 & selenium
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