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Meals

Low Carb Meal: Poached Fish, Rice & Charred Green Beans

Serves 4

Ingredients

  • 4 fillets of white fish (mahi mahi, halibut, rockfish, etc)
  • 1/2 cup bone broth
  • 1/2 cup white wine (or more bone broth)
  • 2-3 cloves garlic, minced
  • 2-3 Tbls. diced shallot
  • 2-3 Tbls. capers
  • 2 Tbls. grass fed butter or ghee
  • 1 lb green beans
  • 1-2 Tbls. avocado oil
  • 1 Tbls. balsamic vinegar
  • garlic powder & sea salt to taste
  • 1 box legume-based rice (such as Banza or Kaizen brands)

Directions

  1. Green Beans. Preheat oven to 400F. Toss green beans with oil, balsamic and garlic powder and sea salt to taste. Pour onto a baking sheet and bake for 20-25 minutes or until charred to liking.
  2. Rice. Get rice cooking according to package.
  3. Fish. In a wide, shallow pan, bring broth, wine, garlic & shallot to a low boil. Gently place the fish fillets & capers into the liquid, turn down the heat to a low simmer, cover with a lid and let cook for 5-7 minutes depending on thickness of fish. **Fish cooks fast so check on them and do not overcook!
    1. Once fish is finished, carefully remove fillets from the pan and set on a dish. Turn heat back higher under the pan to let the liquid start to thicken and add the butter or ghee. Let cook a few minutes until it resembles more of a sauce than a liquid.
    2. Serve fish on top of cooked rice and pour sauce over the top, adding some sea salt if desired. Serve alongside green beans.