Soy-Free Perfectly Poached Fish
Elevate your seafood game with this Soy-Free Perfectly Poached Fish recipe, a delicate masterpiece that’s both flavorful and allergy-friendly. Poached in a subtly aromatic mixture of fresh herbs, lemon slices, garlic, and peppercorns, the tender fish fillets—whether cod or halibut—achieve a perfectly moist, flaky texture that melts in your mouth. With olive oil adding a touch of richness and a gentle simmer ensuring consistent results, this recipe is as easy as it is elegant. Ready in under 30 minutes, it’s perfect for a healthy weeknight dinner or a sophisticated meal for entertaining. Serve it warm with steamed vegetables, a crisp green salad, or a touch of the strained poaching liquid for a truly gourmet experience.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces Fish fillets (such as cod or halibut)
- 4 cups Water
- 1 whole Lemon
- 4 sprigs Fresh thyme
- 4 sprigs Fresh parsley
- 1 whole Bay leaf
- 2 whole Garlic cloves
- 1 teaspoon Black peppercorns
- 1 teaspoon Salt
- 2 tablespoons Olive oil
Instructions
Fill a large and shallow pan with 4 cups of water. This pan should be wide enough to fit all fish fillets in a single layer.
Slice the lemon into thin rounds and add the slices to the pan along with the fresh thyme and parsley sprigs, bay leaf, peeled whole garlic cloves, black peppercorns, and salt.
Pour in 2 tablespoons of olive oil into the pan, which will help keep the fish moist.
Bring the poaching liquid to a gentle simmer over medium heat. You should see small bubbles occasionally breaking the surface but not a full boil.
Once the liquid is simmering, carefully lower the fish fillets into the pan using a slotted spoon or spatula.
Adjust the heat to maintain a gentle simmer and poach the fish for about 8-10 minutes, depending on thickness. The fish should be opaque and flake easily with a fork when done.
Using a slotted spoon, carefully remove the fish fillets from the poaching liquid and place them on a serving platter.
Optionally strain the poaching liquid and serve a small amount alongside the fish as a delicate sauce. Garnish with additional fresh parsley if desired.
Serve the poached fish warm, perhaps accompanied by steamed vegetables or a simple green salad.
Nutrition Facts
Calories |
619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 2612 mg | 114% | |
| Total Carbohydrate | 10.5 g | 4% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 1.6 g | ||
| Protein | 73.6 g | 147% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 162 mg | 12% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 1652 mg | 35% | |
*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.
