In order to bring you the best organic produce, some ingredients may differ from those depicted.
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Wild pollock with broccoli, pine nuts, and Dijon-herb sauce
Gluten-Free Friendly, Keto-Friendly, Soy-Free, Paleo, Mediterranean, Lean & Clean, Pescatarian, Carb-Conscious, No Added Sugar, <600 Calories, Protein Plus
2 Servings, 480 Calories/Serving
25–40 Minutes
With tender broccoli, yellow squash, and delicate pollock pieces draped in a creamy Dijon mustard–herb sauce, this alluring dish is hard to resist.
In your bag
- 2 tablespoons pine nuts
- 1 organic yellow squash or zucchini
- ¼ pound organic broccoli
- Fish options:
- 10 ounces wild pollock pieces
- 2 sustainably raised Faroe Islands salmon fillets (about 5 ounces each)
- 2 wild Alaskan halibut fillets (about 6 ounces each)
- 2 wild yellowfin tuna steaks (about 6 ounces each)
- ¼ cup coconut milk
- 1 tablespoon whole grain mustard
- Sunbasket garlic-herb blend (granulated garlic - dried thyme - dried oregano)
- 1 rounded tablespoon ghee
Nutrition per serving
Calories 480, Total Fat 37g (47% DV), Sat. Fat 13g (65% DV), Trans Fat 0g, Cholest. 105mg (35% DV), Sodium 560mg (24% DV), Total Carb. 12g (4% DV), Fiber 5g (18% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 29g
Contains:
Milk, Tree Nuts (coconut, pine nut)
Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.
Instructions
Wash produce before use
1
Toast the pine nuts
In a dry large frying pan over medium-low heat, toast the pine nuts, stirring often, until lightly browned and fragrant, 3 to 5 minutes. Transfer to a plate to cool. Wipe out the pan.
2
Prep and cook the squash and broccoli
- Cut the squash in half lengthwise, then on the diagonal into ½-inch-thick slices.
- Cut the broccoli into 1-inch florets; trim any coarse stems.
In the same pan used for the pine nuts, warm 1 to 2 tablespoons oil over medium-high heat until hot but not smoking. Working in batches if needed, add the squash and broccoli, season with salt and pepper, and cook, stirring occasionally, until the vegetables are just tender, 4 to 6 minutes. Transfer to a plate and cover to keep warm. Do not clean the pan.
3
Prep and cook the fish
- Pat the fish dry with a paper towel; season lightly with salt and pepper. Cut the salmon, halibut, or tuna into 1-inch pieces.
In the same pan used for the vegetables, warm 1 to 2 tablespoons oil over medium-high heat until hot but not smoking. Arrange the fish pieces in an even layer and cook, undisturbed, until very lightly browned on one side, 1 to 2 minutes. Turn the fish and cook until opaque and flaky, about 1 minute more. Transfer to a plate. Wipe out the pan.
4
Cook the Dijon-herb sauce; finish the dish
In the same pan used for the fish, combine the coconut milk, mustard, garlic-herb blend, and ¼ cup [½ cup] water. Bring to a simmer over medium heat and cook, stirring occasionally, until thickened slightly, 1 to 2 minutes. Add the ghee and stir or whisk until combined. Add the fish pieces and cook, stirring occasionally, until heated through, 1 to 2 minutes. Remove from the heat and season to taste with salt and pepper.
Serve
Transfer the squash and broccoli to individual bowls. Top with the fish and spoon over the Dijon-herb sauce. Garnish with the pine nuts and serve.
Kids Can!
- Measure the oil for cooking the vegetables and fish.
- Time the cooking.
- Measure the water for the sauce.
- Garnish with the pine nuts.