Poached Hake in Ginger Garlic Broth

Looking for a soothing, simple recipe to warm up these winter days? We've got you.

In early February, I helped run a seafood-focused Food is Medicine class for MaineHealth's Lifestyle Medicine team at Midcoast Hospital in Brunswick. This recipe is incredibly healthy and filled with nutrients, while being soothing and settling for cranky digestive systems. Whether you're recovering from surgery or the flu, seeking a low-calorie nutrient-dense dinner plan, or just mixing up your recipes, this one is perfect for you.

I used hake, an abundant and delicious white flaky fish, but any similar fish would work very well here. MCFA recommends haddock, hake, pollock, or cusk as great local options.

 Ingredients

2 garlic cloves, sliced

1” piece of ginger, sliced

Vegetable broth, cooking wine or water with soy sauce (enough to cover fish in pan)

6oz hake fillet per person

Optional: scallions, cilantro, lime wedge

Instructions

1. Add garlic and ginger to shallow pan that can hold enough liquid to cover a fish filet.

2. Add enough liquid to cover the fish. 

3. Bring liquid to a simmer.

4. Add fillet(s) to the liquid and simmer 5-10 minutes or until firm and opaque. Don't let the liquid boil, but keep at a low simmer.

5. Remove fish fillet and serve with white rice and vegetable of your choice. Garnish with scallions, cilantro and a wedge of lime.