Poached Fish
Elevate your seafood game with this elegant and healthy Poached Fish recipe, a dish that highlights the delicate flavors of tender white fish fillets gently simmered in a fragrant poaching liquid. Infused with dry white wine, fresh lemon, shallots, and aromatic herbs like parsley and bay leaf, this low-fat cooking method ensures perfectly moist, flaky fish without excess oil or heavy sauces. Ready in just 25 minutes, this dish is quick enough for a weeknight dinner yet sophisticated enough to impress at a dinner party. Serve it with a drizzle of the flavorful broth, a sprinkle of fresh parsley, and a squeeze of lemon for a light, refreshing meal that pairs beautifully with steamed vegetables or fluffy grains. Perfect for healthy eating enthusiasts, this recipe captures the essence of simplicity and elegance in every bite.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or halibut)
- 4 cups water
- 1 cup dry white wine
- 1 whole lemon
- 1 large shallot
- 4 sprigs fresh parsley
- 1 whole bay leaf
- 6 whole black peppercorns
- 1 teaspoon salt
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.
In a large, shallow saucepan or skillet, combine the water, white wine, and salt.
Slice the lemon in half. Squeeze the juice of one half into the liquid and place the other half into the pan. Add the shallot, peeled and thinly sliced, the parsley sprigs, the bay leaf, and the black peppercorns.
Bring the liquid to a gentle simmer over medium heat. Do not let it boil, as boiling can toughen the fish.
Once the poaching liquid is simmering, gently add the fish fillets to the pan in a single layer, ensuring they are fully submerged in the liquid.
Simmer the fish for 8-10 minutes, depending on the thickness of the fillets, until the fish is opaque and flakes easily with a fork.
Using a slotted spatula or spoon, carefully remove the fish from the poaching liquid and transfer it to a serving plate.
Optional: Strain the liquid and use it as a light sauce over the fish, or discard it.
Serve the poached fish immediately with a garnish of fresh parsley and a wedge of lemon on the side. Pair with your choice of steamed vegetables or a light grain like quinoa or rice.
Nutrition Facts
Calories |
221 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.1 g | 3% | |
| Saturated Fat | 0.5 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 604 mg | 26% | |
| Total Carbohydrate | 7.2 g | 3% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 2.6 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 8.5 mcg | 43% | |
| Calcium | 78 mg | 6% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 651 mg | 14% | |
*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.
