Low Sodium Perfectly Poached Fish
Delight in the clean, delicate flavors of this Low Sodium Perfectly Poached Fish recipe—an ideal choice for a healthy yet flavorful dining experience. This easy recipe features tender fillets of cod, haddock, or tilapia gently simmered in an aromatic poaching liquid infused with lemon slices, fresh dill, garlic, and subtle spices like whole peppercorns and bay leaves. Designed to be low in sodium without sacrificing taste, this method ensures the fish remains moist and flaky, while the infusions of fresh herbs and citrus elevate the dish. Ready in under 30 minutes, this heart-healthy recipe is perfect for a quick weeknight dinner or a refined light meal. Pair it with steamed vegetables or a crisp salad for a satisfying, wholesome plate that’s good for the soul and the palate.
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Recipe Information
Ingredients
- 4 fillets Fresh fish fillets (cod, haddock, or tilapia)
- 4 cups Water
- 1 whole Lemon, thinly sliced
- 3 sprigs Fresh dill sprigs
- 1 teaspoon Whole peppercorns
- 2 leaves Bay leaves
- 3 cloves Garlic cloves, smashed
- 1 tablespoon Olive oil
Instructions
Prepare the poaching liquid by combining water, lemon slices, dill, whole peppercorns, bay leaves, garlic, and olive oil in a wide saucepan or deep skillet.
Place the saucepan on the stove over medium heat and bring the mixture to a gentle simmer.
Once the poaching liquid is simmering, reduce the heat to low, so the liquid barely moves, creating an ideal environment for poaching.
Carefully place the fish fillets into the simmering poaching liquid, ensuring they are submerged.
Let the fish poach gently for 8 to 12 minutes, depending on the thickness of the fillets. The fish is done when it becomes opaque and flakes easily with a fork.
Using a slotted spoon or a fish spatula, carefully remove the poached fish from the liquid, allowing any excess liquid to drain off.
Transfer the poached fish to a serving platter or individual plates.
Serve immediately with your choice of sides, such as steamed vegetables or a simple salad.
Nutrition Facts
Calories |
525 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 277 mg | 12% | |
| Total Carbohydrate | 10.7 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 1.5 g | ||
| Protein | 81.6 g | 163% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 191 mg | 15% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1376 mg | 29% | |
*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.
