• January 10, 2017

    Fish and Kale in Tahini Sauce with crispy shallots


    This fish dinner was one of my favourite things I’ve made recently. The sauce is just tahini, garlic and lemon juice, the haddock takes just a quick sear in a hot pan, and wilted kale sops up the creamy liquid. Fried shallots and crunchy toasted pine nuts totally guild the lily.

    We were talking about “resolutions” last time you were here. I use bunny ears around the word because I don’t make actual resolutions, but I do make reflections. I have another one for you that’s been spinning around my mind.

    Something I realized last year, my first with two kids, is that life will keep on zipping by with just the minimum accomplished unless I plan.

    Now that my attention is demanded in so many directions, and I’m run off my feet just keeping two little ones fed, clothed, clean and prevented from drinking the bottle of Tylenol or swallowing pen clickers*, if I don’t have an actual plan, entire days are snatched out from under me like sheets off the little paper tear-off calendars. Books are not read. Magazines are not cooked from. Emails are distractedly scanned, forgotten and left unanswered. And I am face-down in a piece of chocolate cake with unbrushed hair and a wild look in my eye.

    When I was a consulting dietitian I would teach cooking and nutrition workshops and I would say about meal prep, “failing to plan is planning to fail”. That was back when I was freshly graduated from university with an abundance of free time and had no idea how true that really was.

    Toward the end of 2016, I started actually meal planning (much more on that to come). I started planning work schedules weeks in advance. I have a set number of hours per week with the nanny and now I know on Sunday exactly what I’ll be doing with those, and by Monday I’ll have all the ingredients and props on hand.

    It feels amazing to be prepared, I get so much more done, we eat better, everyone’s lives are smoother, and I’m loving it. It feels like I more captain of my life and less the frazzled passenger who keeps falling overboard. So that’s an intention to carry forward and expand on in the new year. Plan, plan, plan, plan, plan.

    This dish was on my meal plan for last week. You could skip the fried shallots, but I really recommend you don’t. They’re so delicious. Serve with hot basmati rice and/or some kind of flatbread.

    *He climbed the chair and crawled across the dining room table to get the bottle of baby Tylenol, then I found him chilling on the sofa with bottoms up. Thankfully at 3 am after I’d administered it I’d had the wherewithal to secure the child safety cap properly before putting it “out of reach”. On separate recent incident, he actually swallowed a pen clicker.


    Fish and Kale in Tahini Sauce with crispy shallots

    Pan-fried white fish in creamy, garlicky tahini sauce with kale. Topped with crispy shallots and pine nuts.
    Prep Time10 mins
    Cook Time10 mins
    Total Time20 mins
    Course: Dinner
    Cuisine: Middle Eastern
    Servings: 6
    Author: Jennifer Pallian BSc, RD


    • canola oil for frying
    • 3 shallots
    • 3 tbsp olive oil
    • 2 lbs white fish I used haddock loins, but you can use cod, sea bass, tilapia or splurge on halibut, about 6 pieces
    • 3/4 cup tahini
    • 1/2 cup lemon juice
    • 3 cloves garlic
    • 1/2 cup warm water
    • 1 bunch kale stems discarded, leaves coarsely chopped
    • toasted pine nuts optional


    • Whisk together tahini, lemon juice, garlic and water.  Add salt to taste (about 1 tsp kosher salt).
    • In a deep saucepan, heat 1-2 inches of canola oil until shimmering hot, or 350ºF. Add shallots and cook until golden brown, stirring frequently. Transfer to paper towels to drain and toss immediately with a good pinch of salt. Try not to eat them all immediately.
    • Heat 2 tbsp oil in a large skillet over high heat until shimmering. Working in batches if needed to avoid overcrowding the pan, brown fish on one side until it releases easily with a spatula (if it is sticking, it isn't done browning) then transfer to a plate (it'll finish cooking in the sauce).  Add another tablespoon of olive oil to the pan and add kale, stirring to just wilt it.  Stir in sauce then return fish to the pan and nestle it in, spooning some sauce overtop. Cook a minute or two, until fish is opaque and flakes easily.  Top with fried shallots and pine nuts, if desired.

    Hi, I'm Jennifer Pallian, BSc, RD. I studied cooking, baking and food chemistry in a university lab, have years of experience as a professional test kitchen recipe developer and providing technical baking support to bakeries and home bakers. Want to know why your bread didn't rise? I've got your back.I now work full-time as a blogger, putting the years of science and baking to work right here. On Foodess, I share the best recipes in my arsenal - tested-till-PERFECT recipes for cozy baking, easy recipes for weeknight meals and delicious globally-inspired comfort food, plus lots of science-based cooking and baking tips. Welcome!

    Review this recipe


    1 Comment threads
    0 Thread replies
    Most reacted comment
    Hottest comment thread
    1 Comment authors
    Sanninana Recent comment authors
    newest oldest most voted
    Notify of

    This was amazing. It takes a bit of practice, though, to get it right.


    Thanks for signing up! Check your inbox to confirm.
    Seared Tuna Poke Bowl | Foodess Recipes August 16, 2018
    Tuna Poke Bowls with Coconut Rice

    Poke bowls are a fresh, summery meal that’s both filling and healthy. They’re having a moment right now, with poke restaurants popping up on every corner, but they’re genuinely a cinch to whip up in your own kitchen.

    January 16, 2018
    Hearty Lentil & Kale Soup

    A healthy lentil soup recipe with lots of veggies and greens. It’s vegetarian, but very hearty and satisfying. You could puree it for a creamy version.

    October 31, 2017
    Sweet Potato Nachos with Easy 3-Ingredient Cheese Sauce

    Nourishing nachos with crispy sweet potato “chips”, black beans, and super-quick gooey cheese sauce.