Poached Pickerel with Herb Salsa and Parsley Sauce

Poached Pickerel with Herb Salsa and Parsley Sauce

Pickerel is poached with vegetables and a herb salsa made in parchment paper. Recipe for a fresh herb Parsley Sauce is included. Perfect recipe for Valentine’s Day!

Servings
4 people
  • Ingredients

    Poached Pickerel with Herb Salsa:

    • 2 Tbsp canola oil (30 mL)
    • 1/2 cup red onion julienned (125 mL)
    • 1/2 cup zucchini julienned (125 mL)
    • 1/2 cup carrots julienned (125 mL)
    • 1/2 cup water or vegetable broth (125 mL)
    • 4 (4 oz/114 g) pickerel fillets (4)
    • 1/2 cup prepared Pair It Up Parsley Sauce (125 mL)
    • 1/2 tsp cumin (2 mL)
    • 3 Roma tomatoes seeded and diced (3)

    Parsley Sauce:

    • 1/2 cup curly leaf parsley (125 mL)
    • 1/2 cup flat leaf parsley (125 mL)
    • 1/2 cup fresh chives (125 mL)
    • 1 cup canola oil (250 mL)
  • Directions

    Poached Pickerel with Herb Salsa:

    1. Preheat oven to 400°F (200°C).
    2. Fold and cut each one of the 4 pieces of parchment paper into ½ of a heart shape.
    3. Open parchment and place one fillet of pickerel on one side of each piece of parchment paper and sprinkle with salt and pepper. Divide vegetables and place on top of each fillet. Drizzle with canola oil. Add 1 Tbsp (15 mL) water to each fish package.
    4. Fold other half of parchment ‘heart’ over fish. Beginning at the top of the heart shape, seal paper by making small overlapping folds to seal the edges together.
    5. Bake for 10-15 minutes or until fish is cooked throughout.
    6. Meanwhile, in a small bowl, add tomatoes and cumin. Add 2 Tbsp (30 mL) of Pair It Up Parsley Sauce. Toss together and set aside.
    7. Carefully remove parchment packages from oven. Make an X on the top of the parchment paper.  Serve with Herb Salsa with Pair it up Parsley Sauce.

    Saucepan Method:

    1. In a large sauce pan over medium-high heat, heat canola oil. Add vegetables and sauté for 3-4 minutes until vegetables are tender crisp.
    2. Pour water over vegetables and bring to a simmer (about 160°F (71°C))
    3. Carefully slash each fillet twice with a sharp knife, being careful not to cut right through the fish.
    4. Place fillets over vegetables in the saucepan. Cover pan.
    5. Cook fish for 5-6 minutes or until fish flakes easily with a fork.
    6. Meanwhile, in a small bowl, add tomatoes and cumin. Add 2 Tbsp (30 mL) of Pair It Up Parsley Sauce. Toss together and set aside.
    7. Carefully remove fish from poaching water and place on a serving platter along with poached vegetables.
    8. Serve fish with Herb Salsa and Pair it up Parsley Sauce.

    Parsley Sauce:

    1. In a medium size saucepan, bring water to boil.
    2. Drop all of the herbs into the water and blanch for 15 seconds. Remove from water and plunge into ice water to stop the cooking process.
    3. Place the herbs on paper towels and pat dry.
    4. Transfer the herbs to a small food processor. Gradually add canola oil. Pulse to combine ingredients.
    5. Refrigerate sauce for 3-5 days. Use as a base and can add in other ingredients.

     

Nutritional Analysis

Serving Size
1 fillet
Servings
4
Calories
230
Total Fat
13.2 g
Saturated Fat
1.2 g
Cholesterol
98 mg
Sodium
76 mg
Carbohydrates
6.1 g
Fiber
1.6 g
Sugars
3.3 g
Protein
22.9 g
Potassium
691 mg