Heart-Healthy Perfectly Poached Fish
Indulge in the simplicity and wellness of our Heart-Healthy Perfectly Poached Fish recipe – a nourishing dish designed to support a balanced lifestyle. Featuring tender, skinless white fish fillets delicately cooked in a fragrant poaching liquid infused with fresh lemon slices, aromatic thyme, parsley, garlic, and bay leaves, this technique ensures the fish remains moist and flavorful without the need for added fats. Using low-sodium vegetable broth as a base, this easy yet elegant recipe is perfect for a light dinner option and prepared in just 35 minutes. Serve the fish warm with a sprinkle of parsley and a wedge of lemon for a refreshing finish that’s as beautiful as it is beneficial for heart health. Perfect for those seeking healthy seafood recipes, this dish is sure to delight your taste buds while promoting wellness.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) Skinless white fish fillets
- 4 cups Water
- 2 cups Low-sodium vegetable broth
- 1 large Lemon
- 3 sprigs Fresh thyme sprigs
- 4 sprigs Fresh parsley
- 2 cloves, minced Garlic cloves
- 2 leaves Bay leaves
- 1 teaspoon Black peppercorns
- 0.5 teaspoon Salt
Instructions
Begin by preparing the poaching liquid. In a large, shallow pan, combine the water and low-sodium vegetable broth over medium heat.
Slice the lemon thinly and add the slices to the pan along with the fresh thyme sprigs, parsley sprigs, minced garlic, bay leaves, black peppercorns, and salt.
Bring the mixture to a gentle simmer, ensuring it doesn't reach a full boil to keep the fish tender.
Once the poaching liquid is ready, reduce the heat to low and carefully add the fish fillets to the pan. Ensure they are fully submerged in the liquid.
Cover the pan with a lid and allow the fish to poach for about 10-12 minutes. The fish is done when it becomes opaque and flakes easily with a fork.
Gently remove the fish from the poaching liquid using a slotted spatula to prevent breakage.
Serve the poached fish warm, garnished with some fresh parsley and an additional lemon wedge if desired.
Nutrition Facts
Calories |
176 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.6 g | 2% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 1562 mg | 68% | |
| Total Carbohydrate | 17.7 g | 6% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 3.8 g | ||
| Protein | 24.5 g | 49% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 164 mg | 13% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 952 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
