Mediterranean Diet Perfectly Poached Fish
Discover the simplicity and elegance of Mediterranean Diet Perfectly Poached Fish, a healthy and flavorful dish that’s perfect for light lunches or dinner. This recipe features tender fish fillets like cod, haddock, or sea bass, gently poached in a fragrant broth infused with olive oil, garlic, fresh vegetables, aromatic herbs like thyme and oregano, and zesty lemon slices. Ready in just 30 minutes, this dish captures the essence of the Mediterranean diet with its focus on wholesome ingredients and heart-healthy cooking techniques. Garnished with fresh parsley and served with sides like whole-grain couscous or a crisp green salad, this vibrant and nutritious meal is sure to become a household favorite. Perfect for a quick and fuss-free weeknight dinner, it’s a delicious way to nourish your body and transport your taste buds to the shores of the Mediterranean.
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Recipe Information
Ingredients
- 4 pieces (6 ounces each) fish fillets (such as cod, haddock, or sea bass)
- 2 tablespoons olive oil
- 2 cloves garlic cloves, minced
- 1 medium onion, finely sliced
- 1 medium carrot, thinly sliced
- 1 medium celery stalk, chopped
- 1 large lemon, thinly sliced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 2 cups low-sodium chicken or vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large skillet or shallow pot over medium heat.
Add the minced garlic, sliced onion, sliced carrot, and chopped celery. Sauté for about 5 minutes or until the vegetables are soft and fragrant.
Add the lemon slices to the skillet, and stir in the dried thyme, dried oregano, and the bay leaf. Cook for another 2 minutes until aromatic.
Pour in the low-sodium broth and bring the mixture to a gentle simmer.
Season the fish fillets with salt and pepper on both sides. Carefully place the fish fillets into the skillet, making sure they are partly submerged in the broth.
Cover the skillet with a lid and let the fish poach in the simmering liquid for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
Once cooked, carefully remove the fish from the skillet and place them on a serving plate.
Spoon some of the poaching liquid and vegetables over the fish fillets for added flavor.
Garnish with fresh parsley before serving.
Serve immediately with a side of your choice, such as whole grain couscous or a fresh green salad, to keep in line with the Mediterranean Diet.
Nutrition Facts
Calories |
258 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 438 mg | 19% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Total Sugars | 3.2 g | ||
| Protein | 35.6 g | 71% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 79 mg | 6% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 748 mg | 16% | |
*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.
