Broiled Fish with Maple Glaze, Braised Fennel, and Sautéed Chard Recipe
Broiled Fish with Maple Glaze, Braised Fennel, and Sautéed Chard
I've never been one to detox. The idea of a juice cleanse gives me chills, salads are a bore, and I'm downright offended when I see meal replacement shakes masquerading as actual sustenance. If anything, I'd rather just scale down to something simple after an indulgent meal: soup, a hunk of crusty bread, a slab of cheese, and two or three tangerines.
This meal epitomizes my moderation-and-not-deprivation mantra. Light and flaky white fish (I used cod, though you could use tilapia, halibut, catfish, or anything else, really) is married with the best of the waning season's flavors: the viscous kiss of maple, the licorice perfume of fennel, the savory, garlic-bitten chard. It's a delicious post-holiday meal that just so happens to be nutritionally sound.
No matter how much you indulge in the end of the year's holiday treats, it's important to remember that even after that extra helping of gravy-doused turkey or buttery mashed potatoes, starvation is not the answer. With flavorful and wholesome cooking, you can eat still complete meals without worrying about the dreaded unbuttoning of the pants.
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For the maple glaze
- 1 1/2 tablespoon maple syrup
- 1 1/2 tablespoon soy sauce
- 2 cloves garlic, minced
- 1/2 teaspoon sea salt
- Dash of crushed red pepper
- Pinch of black pepper
For the braised fennel
- 1 1/2 tablespoon olive oil
- 1 large bulb fennel, sliced thinly (stalks discarded and fronds reserved)
- Salt and pepper, to taste
- 1/3 cup chicken broth
For the sautéed chard
- 1 tablespoon olive oil
- 2 cloves garlic, minced roughly
- 1 large bunch rainbow Swiss chard, stemmed, leaves torn into small pieces
- Salt and pepper, to taste
- 1/2 teaspoon lemon juice
For the fish
- 2 fillets white fish (such as cod), cleaned and deboned
Calories Per Serving439
Folate equivalent (total)112µg28%
500 INSPIRED, FOOLPROOF RECIPES
While we&rsquove included nutritional information for every recipe, the book also speaks to the diet in other, subtler ways through the size of the chapters. Since plant-based foods are at the heart of the diet and should be included at every meal, one of the biggest chapters is devoted entirely to vegetables, another sizeable chapter to legumes, and still another to grains. The seafood chapter contains a huge selection of recipes, while poultry and meat are combined into a single, moderately sized chapter.
While perfect for halibut, this classic pan-fried preparation works with other white fish as well. If you're sticking with halibut, look for a thick-cut fillet (at least 1 ½ inches).
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Stunning Roast Turbot, Lemon and Fennel with a Tarragon Sauce
What a terrific treat the king of the flatfish, the almighty turbot. This is like lobster a special treat as you pay for the whole fish but a lot of bone is discarded. That’s why I found simple dish Paulie could make so we could really enjoy the true flavour of the meat. Aniseed is one of our favourite flavours whether it’s from star anise, pernod or in this case the bulb itself and tarragon leaves. Because the fish was so big we have ours with just the sliced fennel and lemon but it would also be yummy with new potatoes or veg. This truly is a wonderful simple recipe which has flavour combinations dancing off each other. When I ate the flesh I could taste the tarragon and a lovely subtle hint of lemon. The caramelised fennel was gorgeous it had been infused with the fish juices and the aniseed flavour was enhanced by the tarragon. What a lucky girl I was, go on treat yourself.
• 1 whole turbot
• 2 fennel bulbs
• 1 lemon
• 1 bunch of tarragon
• 125ml of white wine
• 100 ml fish/veg stock
• olive oil
1. Preheat oven to 180°C
2. Finely slice the fennel using a sharp knife or mandolin and spread across a baking tray. Drizzle with olive oil and place in the oven for 10 minutes, turning halfway to help cook the fennel through and add a touch of caramelisation
3. Meanwhile, wash the turbot and pat dry with kitchen paper
4. Remove the tray from the oven, pour in the wine and scatter half of the tarragon sprigs over the top. Season well, then place the turbot on top of the fennel. Pick the remaining tarragon leaves from the stalks and scatter them over the fish. Finely slice the lemon, place over the turbot and drizzle with some more olive oil
5. Season well and roast in the oven for 30 minutes, until the flesh is just cooked through and starts to come away from the bone. A lovely, milky liquid should be oozing into the tray
6. Remove fennel and place in oven to keep warm
7. Add some fish or vegetable to stock to the pan juices over the hob heat and whisk so you get the juices of the fish and tarragon
8. Meanwhile remove the skin and fillets off the fish cover with foil and place in oven to keep warm
9. Once the sauce is bubbling add some corn starch to thicken. Pour straight over the fish fillets (you can sieve first if you prefer) and serve with the fennel.
Delicious recipe - not difficult but a lot of steps to coordinate timing with your side dishes with the “in the pan - out of the pan - in the pan - out of the pan” technique. I strained the sauce for a nicer presentation and whisked in a tablespoon or so of butter at the end for more body. Was easy to adjust for 6 pieces of chicken (4 breast halves doesn’t cut it for me, my husband and 24 year old son) and I would double the recipe if my college aged daughter was home and we are NOT big people. I’d also double the sauce accordingly to have enough to spoon over the rice or noodles or whatever you serve it with. Two more notes - use REAL maple syrup, and the grainy mustard the recipe calls for.
this was delicious. Recommend doubling the sauce.
Tried this tonight and loved it. so did the family! It's super easy and extra tasty. I didn't have cider vinegar on hand, but did have a balsamic and wild onion vinaigrette that I used and the sauce was delicious. This is about to be one of my all-time favourite go-to's. Thanks for sharing!!
Loved the sauce in this recipe. I cheated & simplified the cooking process (did not brown chicken breast) & ended up with the wonderful reward of it being a huge hit with the entire family. I always brine chicken breast for 15 minutes using Kosher salt (really does make a big difference) pound breast for even thickness to cook evenly, brush with butter, season (which in this case was pouring the mustard/maple sauce over the chicken breast) & bake in 450 degree oven for 15 minutes & then let the breast rest for 10 minutes. I made the sauce exactly following recipe & poured over breast prior to baking (450 degree for 15 minutes) then while breast was resting for 10 minutes I poured mustard/maple sauce in a small pan & cooked the sauce for a couple of minutes as directed. This will absolutely become a regular go-to recipe for chicken breast, which we have often. Great scrumptious chicken dish and much easier to make this way. Thanks for a great recipe.
This is a great recipe, definitely a keeper. It's so easy to make and love the flavor of the sauce. Just a note, I always cut my chicken breast in half lengthwise, I have for years, the chicken breast these days are so huge that by the time you get the middle cooked the outside is tough plus they are really too much to eat if left whole!
This is great! Super easy and fast for a weeknight meal. Made exactly as written except used dried thyme. I didn't have any trouble with the sauce being boiled off in the oven. I think it would be better with thighs. Next time, I would double the sauce because it would've been great to have more, though it was delicious as is. Served this with sauteed kale.
I was skeptical at first, but read some of the reviews and decided to give it a try. I used a bit extra mustard, and the organic breasts we had were large and thick so it took 15 minutes in the oven vs. ten. But it turned out great and my discerning wife was very pleased. We both really liked it, and I've saved the recipe so that we can use it again soon.
Very good and easy, whole family loved it! I didn't bother reducing the sauce further after taking out of oven, for I didn't want it to boil away to nothing. Served with rice and green beans, easy weeknight dinner.
I must admit, I'd seen this recipe many times, and I was always reluctant to try it. Maple and mustard? I am so, so glad that I heeded the rave reviews and tried it. This is now one of my favorite recipes for chicken. The sauce doesn't taste at all like mustard, rather like a sticky, somewhat sweet, yet complex sauce. Outstanding! I doubled the sauce and served this with no yolks egg noodles and green beans. This will definitely be added to our rotation!
I love the flavors in this dish but it always seemed pretty labor-intensive. The last time I made it, I pounded the chicken into uniform (fairly thin) cutlets, and cooked them through in the first step instead of just 2 min/side. I took them out and kept warm, made the sauce until syrupy, and then put the chicken back in for a minute to warm through. So much easier, and no oven needed. (And it solves the problem of the sauce caramelizing in the oven.)
This was absolutely delicious. The sauce was amazing!!
We really liked this my son didn't want to try it because he doesn't like mustard but he ended up eating all of his and some of mine. Next time I will serve it with just some plain white rice since it has so much flavor, double to sauce and serve it over the rice. Definitely a keeper.
We loved it. Increased chicken broth slightly to keep sauce from becoming to thick. Used rosemary due to what we had on hand. Perfect compliment. Great recipe.
I added an apple to this recipe and I thought it was amazing. I tossed in a cut up apple with the broth mixture and kept it in the entire time. YUM!! The maple syrup gave the apple a sweet glaze. I served the apple on top of the chicken. I made twice as much sauce since everyone raved about it but I really didn't need that much. Served with sautéed brussels sprouts.
I tried this recipe based on the outstanding reviews but my husband and I did not care for it. The sauce would likely be better on pork. My kids ate it but they smothered their chicken in ketchup. It had a nice presentation but the flavors were all wrong. I served it with a baked potato and salad (Arugula and pear salad with toasted walnuts). The salad was outstanding.
Wow, this was fantastic! The syrup/mustard combo created such a delicious glaze. Substituted dried thyme. Easy enough for a weeknight served with brown/wild rice. Will definitely make again.
I am sometimes skeptical of recipes I read online and I have tried several with high ratings only to fall short IMHO. NOT this one!! I admit I have an acquired taste being from Louisiana and the tastes of the culture here may not agree with the taste buds across an entire nation. This was awesome! (Did I show my age using that word?) First. make sure you splurge for "real" maple syrup!! Aunt Jemima ain't gonna cut it! The depth of the flavor is like no other. I was out of fresh garlic so I used pre peeled and I think that actually worked better because it didn't have the "bite" that fresh garlic does which can overpower. After going to 3 stores in search of fresh thyme I got a "poultry mix". After reading several other reviews 2/3 Thyme, the rest split between Sage and Rosemary . (WOW) I used boneless chicken thighs and they were juicy and didn't take long to cook at all. Great for a weekday meal. Doubled the sauce, Zaterans creole mustard and apple cider vinegar.
You’ve heard it before: You can’t rush a good braise. Take your time browning the chicken and mushrooms and building the velvety sauce for this coq au vin recipe.
Most braises start by browning the meat. Not this one. The cooked meat is sliced, floured, and seared at the end, which lends a pro touch to this dish.
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25 Truly Fabulous Fennel Recipes
Often likened in taste to licorice, fennel is in fact far more subtle with a texture similar to celery, and, unlike licorice, the flavor is savory, not sweet. Raw, fennel is cool and crunchy. Cooked, fennel turns mellow and the flesh softens it is wonderful alongside fish or chicken or tossed with pasta.
In Season: Fennel season lasts from mid-fall to early spring.
What to Look For: Fennel is easily identifiable: It has a fat white bulb (like an onion) and a feathery top of green stalks and fluffy fronds (though some grocers cut these parts off). Choose firm, greenish-white fennel bulbs with no soft or brown spots. If the fronds are still attached to the bulb, they should be bright green with no signs of wilting.
How to Store: Wrapped in a paper bag and refrigerated, fennel can last three to five days. But, as bulbs tend to dry out over time, it's best to use them as soon as possible.
How to Trim and Core: Whether served raw or cooked, fennel bulbs must be trimmed first. Cut the stalks from the top of the bulb, then remove any tough outer layers. Some recipes call for the removal of the triangular core. This can easily be done with a paring knife. Fennel trimmings don't have to be thrown away. Sprinkled fronds are regularly used as a garnish for soups, stews, and pastas. The stalks add flavor to stocks or roasted poultry or fish (stuff them into the cavity).
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- 2 large fennel bulbs, rinsed clean
- 4 Tbsp butter
- 1 teaspoon salt
- 1 teaspoon sugar
- 2 Tbsp ouzo, pastis, sambuca or other anise-flavored liqueur
- 1/2 cup vegetable or chicken stock
- 1/2 cup water
- 2 Tbsp chopped fennel fronds
- Zest from 1 orange
- Lemon juice
Cut the tops off the fennel bulbs, chop 2 tablespoons of the fronds and set aside. Slice the fennel bulbs in half, lengthwise, through the core. Slice each half lengthwise into quarters (you should get eight pieces total out of each fennel bulb), leaving some of the core attached so the pieces don't fall apart as they cook.
Melt the butter in a large sauté pan over medium-high heat and place the fennel pieces in the pan in a single layer. Reduce the heat to medium and cook the fennel pieces, without moving them, for at least 2 minutes.
Sprinkle the salt and sugar over the fennel (the sugar will help with caramelization).
Check for browning, and cook for another minute or two if they're not browned yet. Turn the fennel pieces over and brown the other side.
When both sides of the fennel are nicely browned, add the ouzo to the pan. Increase the heat to medium high. The ouzo should boil down quickly. When it is almost gone, add the stock and water.
Bring the liquid to a boil, then reduce the heat down to low, cover the pan and simmer for 15 minutes.
Remove the cover, increase the heat to high and let the stock cook down until it is a glaze. Add the fennel fronds and most of the orange zest and combine gently.
Serve garnished with the rest of the zest and a few splashes of lemon juice.
A marvelous, meaty option, halibut is more luxurious than inexpensive mild white fish fillets like tilapia, haddock, or catfish. Like most fish, halibut is loaded with omega-3 fatty acids (approximately 740mg in one five- to six-ounce serving!), plus magnesium and niacin. Like many types of seafood, halibut pairs especially well with citrus, such as our recipe for Halibut with Grapefruit and Rosemary, pictured here. The fish is broiled and served with a generous drizzle of an earthy grapefruit syrup.
Halibut is also a fantastic fish to use in a mixed seafood stew, soup, or salad that calls for white fish. Because it's meaty, it doesn't fall apart or overcook easily when cooked. It's a great option for an Italian-style cioppino that also features lobster, shrimp, squid, and cockles. With a delicate tomato broth and plenty of herbs, a superstar cioppino recipe will bring big flavor to the dinner table.
Halibut has a dense and firm flesh that needs little salt and pepper but stays intact when grilled. Because of this, it's one of our favorite fish to prepare during grilling season. Here you'll find simple but spectacular preparations of grilled halibut that you can serve alongside seasonal vegetables, roasted potatoes, or just delicious crusty bread.
For colder weather, we also have recipes for halibut that call for a slow-cooker or baking the fish in the oven in a casserole dish. No matter how you choose to prepare it, halibut delivers delicious flavor and a boost of nutrients to the table time and time again.