The Food Coach

Free Healthy Recipe - Poached Flathead in Leek and Bean Sauce

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Wheat Free

If, like most of us you don't have much time to spend in the kitchen cooking and washing up, this dish is for you. In one pot you combine the healthful properties of leek, low GI cannelini beans and flathead for protein. Add to it some gluten free kudzu to thicken the sauce and promote complete digestion and you're done in less than 30 minutes. For an extra boost of veggies, serve with steamed broccoli.

Ingredients
1 tbsp olive oil
1 leek finely sliced
1 tbsp dill, chopped
1½ cups fish stock
1 tbsp kudzu
400 grams flathead fillets
broccolli to serve

yright John Paul Urizar
www.johnpaulurizar.com.au

Method

Preheat the oven to 180 degrees Celsius.

In an oven proof pan with a lid, heat the olive oil and add the leeks and chopped dill. Saute for 4 - 5 minutes. Reserve 2 tablespoons of the fish stock and add the rest to the pan with the beans.
Mix the reserved fish sauce into the kudzu to form a paste.
Stir the kudzu paste into the pan.
Wipe the flathead fillets with a damp paper cloth and lay them on top of the leek and bean sauce.
Cover the pan with a lid and place in the oven to cook for 12 - 15 minutes
While the fish is cooking, steam the broccoli for 5 - 7 minutes until it's tender.

Note: Kudzu, like ginger is a tuber and can be used as a thickener for sauces. Being alkaline, the Japanese use it for medicinal purposes to help settle the stomach and promote digestion. It is a white chalk like substance and can be found in health food stores.

Makes 2 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 20 mins
Ready in: 30 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1698 kj
Calories 406 kcal
Fat 12.1 g
Saturated Fat 2.2 g
Total Carbohydrate 13.7 g
Total Protein 54.1 g
Fibre 12.4 g