Recipe: Eddie Noble | Serves 2
The coast is calling… and so is this delicious poached Coorong Mulloway!
If there’s one dish that screams South Australian summer, it’s a plate of fresh, beautifully cooked local seafood. Light, bright, and packed with flavour — it’s the kind of meal you want to enjoy outdoors, salty breeze included.
Support the SA locals who reel it and bring it to your table, and make every summer dish taste that little bit better.
Ingredients:
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2x 180g-200g portions of Coorong Mulloway (or any other SA fish, speak to your fishmonger about what is best that day)
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500ml fish stock (a light chicken or veg stock is fine also)
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100g unsalted butter, cubbed
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2 cups sliced cabbage (around 5mm thick)
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2x finely sliced shallot
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¼ cup peas, removed from the shell (you can use frozen if you can’t find them, but the reward is well worth the effort!)
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4x sliced garlic cloves
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Fresh herbs to garnish (we used tarragon and dill, which pair perfectly with the fish, but you can use what you like)
Method:
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Ask your fishmonger to portion the fish for you, and if possible, remove any pin bones.
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Place your pan on a medium heat, add in a good glug of olive oil (we used Rio Vista), followed by your shallots and garlic and a good pinch of salt.
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Allow the shallots and garlic to become translucent and soften, ensuring not to colour too much.
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Once the shallots and garlic have softened, add in the cabbage, and allow this to cook down while stirring for 2-3 minutes.
- Once the cabbage has softened slightly, add the stock. This will wilt the cabbage down further.
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Once it has all come together, taste the liquid in your pan. We want lots of flavour here, as this is what’s going to flavour the fish. Adjust the seasoning with salt, pepper and a little lemon zest.
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Time to add the fish. Season the fish with salt and pepper before adding it to the pan. Ensure your stock in the pan is at a simmer before adding the fish.
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Add your fish to the pan; the coldness from the fish is going to cool down the stock. You may need to turn the heat up slightly to bring it back to a simmer, once simmering again.
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Turn the heat down as low as possible. We want to be super gentle when cooking the fish.
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After 3-4 minutes, add your peas to the pan also.
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Depending on what fish you’re cooking with, it will take 6-10 minutes to poach. (A handy tip for checking doneness is in the notes)
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Once your fish is cooked, add the butter to the pan and allow it to melt, thickening and enriching the sauce (be sure not to boil the butter). Taste your stock (which is now the sauce) and adjust the seasoning to your liking with salt, pepper and lemon juice.
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To plate up, scoop out the veg onto the plate for the fish to rest. If you like, you can leave the skin on; alternatively, it will peel off with ease now that the fish is cooked.
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Garnish with fresh tarragon, dill and a drizzle of olive oil
- ENJOY!
Notes:
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The pan you choose here is important; you want the fish to fit nicely and not be swimming in space. If your pan is too big, you’ll need to add a lot of stock to ensure the fish is covered with the cooking liquid. Having around 3cm between the 2 pieces of fish and the same again around the side of the pan is perfect. Scale up if cooking more portions!
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A great way to check the doneness of the fish without cutting into it is to take a wooden skewer and insert it into the fish. If it goes in and out smoothly, it’s done. If it’s not done, you’ll feel the skewer pressing through each fibre of the fish
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Cooking times will vary depending on the variety of the fish and the portion size. But if you use the above note, you’ll be golden!
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This sauce/ veg pairs beautifully with many types of fish.
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