SEAFood as Medicine

Looking for a soothing, simple recipe to warm up? 

A few weeks ago, I was invited to demonstrate how to cook a simple seafood recipe for a Food is Medicine class at Midcoast Hospital in Brunswick. The class is part of a series for patients dealing with chronic disease that is organized by MaineHealth’s Lifestyle Medicine staff. The method I chose - poaching -  is quick, easy, and versatile. All you need is a filet of fish, broth seasoned however you like, and a hot plate or cooktop. The specific recipe I made features especially soothing and nutritious ingredients like ginger and garlic that are helpful for inflammation, circulation and digestion, not to mention the benefits of eating fish.  

For this recipe, I used hake, an abundant and delicious white flaky fish, but you can use any similar fish such as  haddock, hake, pollock, or flounder.

Poached Hake in Ginger Garlic Broth

 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.