Heart Healthy from WakeMed Heart Center

Braised Fish Tails with Sweet Potato & Cabbage Hash

June 4, 2019 |

Recipe courtesy of Chef James Clark.
as seen on episode “Pound Net Fishing | Cedar Island, NC“, Season 8

Serves 4



  • 2 Large Sweet Potatoes
  • 1 Head Cabbage
  • 1 Red Onion
  • 2 Cloves Garlic minced
  • ¼ Bunch of Parsley chopped
  • ¼ Bunch of Scallions chopped
  • 3 Tbsp. Bacon Drippings or Olive Oil
  • Salt and Pepper to Taste


Wash potatoes really good and cut into medium/large dice. Place into a pot and add a little salt then cover with cold water. Bring potatoes to a slow simmer and cook until slightly tender. Do not fully cook. Drain off water and spread potatoes on a sheet pan to cool.
For the cabbage and onions cut in about the same size as the potatoes and keep separate.
Heat a heavy duty cast iron pan and add 1/3 of the bacon drippings. Once drippings are clear and hot add the onions and cook until soft then add the garlic. Once the garlic is soft remove the mixture and set aside keeping your pan hot and add another 1/3 of the bacon drippings and began to brown the cabbage. Once the cabbage is cooked remove from the pan keeping the pan hot. Wipe out the pan and add the remaining bacon drippings and once hot add the sweet potatoes and began to brown. Try not to stir the potatoes too much to allow them to brown and crisp up. Once they are crispy add the cabbage and onion mixture to the sweet potatoes and mix well. Add the parsley and scallions and then season to taste.

Fish Tails


  • 4 ea. Fish Tails (We used Flounder. I like to use a tail that comes from a fish that the skin is good like Flounder, Black Drum Sheepshead, Black Bass all work very well. Have the fish monger cut the tail right behind the back of the dorsal fin.)
  • 1 Onion Diced
  • 1 Lemon Sliced
  • 4 cloves Garlic minced
  • 3 sprigs thyme
  • ½ quart Shrimp Stock
  • 1 Cup White Wine
  • ¼ Cup Parsley Chopped
  • ¼ lb. Butter
  • 3 Tbsp. Olive Oil
  • Salt and Pepper to Taste


In a large cast Iron skillet (that will fit all fish tails) heat the olive oil. Season the fish tail with salt and pepper and sear in the oil until skin is caramelized. Remove from the skillet keeping the skillet hot and add the onions and garlic and sweat until soft, deglaze with the white wine and add the stock, lemon and thyme and bring to a simmer. Cook mixture slowly at a simmer for 6-8 minutes until reduced by ¼.
Once the braising liquid has reduced add the butter and fish tails to the skillet. Place skillet into a preheated 500-degree oven and cook uncovered for 4-6 minutes, spoon braising liquid over fish, return to oven and cook for an additional 4-6 minutes.
After 12min. remove from the oven sprinkle the parsley on top and serve immediately.

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