Acqua Pazza (Italian Poached Fish)

Cook the Potatoes:

1.    Preheat your oven to 425°F (220°C). Line a baking sheet with unbleached parchment paper.

2.   Toss the sliced potatoes with 2 tablespoons olive oil, salt, pepper, and garlic powder until evenly coated. Spread the potatoes in a single layer on the baking sheet and roast for 20–25 minutes until they are tender and golden. Set aside.

Prepare the Fish and Poaching Liquid:

3.    Season both sides of the fish fillets generously with salt and freshly ground black pepper.

Sauté Aromatics:

4.    In a large skillet, heat 4 tablespoons olive oil over medium heat. Add the sliced garlic, red pepper flakes, minced shallot, and sliced fennel.

5.    Sauté for about 5 minutes, stirring occasionally, until the fennel is tender and begins to caramelize.

Add Tomatoes and Stock:

6.    Stir in the halved cherry tomatoes and cook for another 2–3 minutes until they start to soften.

7.    Pour in the bone broth, water, 1.5 tablespoons chopped parsley and the parsley stems. Bring the mixture to a gentle boil.

Poach the Fish:

8.    Carefully nestle the seasoned fish fillets into the simmering liquid, spooning some of the tomato-fennel mixture over the fish.

9.    Reduce the heat to low, cover the skillet, and let the fish poach for about 4-7 minutes. Then take the skillet off the heat, leave covered and let fish finish cooking for 5 -7 minutes, until fish is just cooked through.

Finish and Garnish:

10.  Once the fish is done, discard the parsley stems and stir in the remaining chopped fresh parsley.

11.  On each plate, arrange a generous serving of the oven-roasted potatoes to soak up the flavorful broth. Gently place a fish fillet on top and spoon over some of the tomato-fennel broth. Drizzle with extra olive oil, if desired.

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Total Macros:

Calories: 447

Protein: 32.75g

Carbs: 30.25g

Fat: 21.75g

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Nutrition Facts:

Lean, High-Quality Protein:

The white-fleshed fish in this recipe provides lean protein that's essential for muscle repair and overall health, while being low in fat.It's a fantastic way to fuel your body without overloading on calories.

Digestive Benefits from Fennel:

Fennel not only adds a unique, slightly sweet flavor with hints of licorice but also supports digestion. Its natural compounds can help soothe the stomach and promote healthy digestion.

Antioxidant-Rich Tomatoes:

Cherry tomatoes are bursting with antioxidants like lycopene and vitamin C, which help fight oxidative stress and support a healthy immune system, as well as contribute to vibrant, glowing skin.

Nutrient-Dense Bone Broth:

Bone broth enriches the dish with collagen, amino acids, and minerals like calcium and magnesium, which support joint health, skin elasticity, and overall cellular wellness.

Vitamin Boost from Fresh Herbs:

Fresh parsley and fennel fronds add more than just a pop of color—they provide vitamins A, C, and K, along with phytonutrients that help detoxify the body and reduce inflammation.

Heart-Healthy Olive Oil:

Extra-virgin olive oil is a staple in Mediterranean diets, known for its monounsaturated fats and anti-inflammatory properties. It helps improve cholesterol levels and supports cardiovascular health.

Satisfying, Wholesome Carbohydrates:

Oven-roasted potatoes, when thinly sliced, offer a satisfying, nutrient-dense source of complex carbohydrates, vitamin C, and potassium, making them the perfect side to soak up the flavorful broth.

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