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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Few and signally blessed are those whom Jupiter has destined to be cabbage-planters. For they've always one foot on the ground and the other not far from it. Anyone is welcome to argue about felicity and supreme happiness. But the man who plants cabbages I now positively declare to be the happiest of mortals."
-François Rabelais, French Satirist

The refrigerator light goes on...

This recipe was inspired by a side dish of cabbage that I had at a restaurant one evening. The combination of the bitterness of the cabbage, a touch of sweetness from the sugar and creaminess from the goat cheese is really perfect. It just cried out for a nice piece of seared whitefish like halibut that first time I had it. The maple carrot glaze was designed just for that purpose and adds a nice overall richness to the dish. For those on Coumadin the fish and sauce are great served over coconut rice.

Tarragon (dried vs. fresh)

This is one herb where the dried is almost as good as the fresh. The ratio is about one teaspoon of dried for every tablespoon of fresh. A teaspoon is a lot of dried tarragon and too much of this anise flavored herb will result in a bitter tasting dish.


 

Whitefish with Braised Red Cabbage



Servings = 2 | Serving size =4 ounces fish with cabbage

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe does not make very good leftovers.

spray olive oil
1/2 small head red cabbage (shredded)
1 tsp olive oil
1 small shallot (minced)
1 medium carrot (peeled and finely diced)
1/4 cup white wine
1/4 cup low sodium chicken broth
1 Tbsp maple syrup
1 tsp fresh tarragon (finely diced)
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 tsp sugar
1 ounce semi-soft goat cheese
2 tsp unsalted butter
2 4 ounce whitefish filets (halibut, cod, hake)

Place a large skillet over medium heat. Spray lightly with oil. Add the shredded cabbage. Cook for about one minute and reduce the heat to low.

Place a small skillet over medium heat. Add the olive oil and shallots. Cook gently for about 3 minutes. Add the carrot and cook for about one minute.

Add the white wine, chicken stock, maple syrup, tarragon, 1/8 teaspoon salt and pepper. Reduce the heat to medium-low. Simmer very slowly until almost all the liquid is reduced.

While the sauce is cooking stir the cabbage occasionally. Add the sugar and 1/8 tsp. salt.

Place a large skillet in the oven and preheat to 400°F. When hot spray lightly with olive oil and add the fish. Return the pan to the oven.

While the fish is cooking crumble the goat cheese into the cabbage. Stir together to help the goat cheese melt slightly.

Add the butter to the carrots and stir to melt.

Turn the fish after about 4 minutes. After another 4 – 6 minutes remove. Place the cabbage on two plates. Top with the fish and then the carrot glaze. Serve.

Nutrition Facts

Serving size = 4 ounces fish with cabbage

Servings = 3

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Amount Per Serving

Calories 410 Calories from Fat 110
  % Daily Value
Total Fat 12g 19%
    Saturated Fat 5g 26%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 52mg 17%
Sodium 530mg 22%
Total Carbohydrates 41g 14%
    Dietary Fiber 8g 32%
    Sugars 22g  
Protein 32g  
Vitamin A 192% Vitamin C 326%
Calcium 26% Iron 26%
Vitamin K 135 mcg Potassium 1586 mg
Magnesium 164 mg