Whole30 Perfectly Poached Fish
Transform your mealtime with this Whole30 Perfectly Poached Fish recipe, a healthy and incredibly satisfying dish that’s both quick to make and full of delicate flavor. Featuring tender white fish fillets gently simmered in a fragrant poaching liquid infused with fresh dill, zesty lemons, sweet onion, garlic, and warming bay leaves, this dish is a beautiful balance of simplicity and sophistication. Perfect for anyone following a Whole30 lifestyle or seeking an elegant dinner that’s light yet nourishing, this recipe takes only 30 minutes from start to finish and pairs wonderfully with steamed veggies or a crisp green salad. With hints of citrus and herbaceous notes, this poached fish is a flavorful delight that will impress at your table or when hosting guests.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, halibut, or tilapia)
- 2 whole lemons
- 1 medium onion
- 3 whole garlic cloves
- 2 tablespoons olive oil
- 1 bunch fresh dill
- 4 cups water
- 2 whole bay leaves
- 1 teaspoon black peppercorns
- 1 teaspoon sea salt
Instructions
Begin by preparing the poaching liquid. Slice the lemons and the onion into thin rounds. Peel and lightly crush the garlic cloves.
In a large, shallow pan, add the olive oil and heat over medium heat. Add the sliced onion and garlic and sauté until the onion is translucent, about 3 minutes.
Add the sliced lemons, fresh dill (reserve a few sprigs for garnish), water, bay leaves, black peppercorns, and sea salt to the pan.
Bring the mixture to a gentle simmer allowing the flavors to meld together, about 5 minutes.
Once the poaching liquid is ready, carefully add the fish fillets in a single layer. Ensure they are submerged in the liquid.
Cover the pan and allow the fish to gently poach until it is opaque and flakes easily with a fork. This should take approximately 8-10 minutes, depending on the thickness of the fish.
Once cooked, carefully remove the fish from the poaching liquid using a slotted spatula and transfer them to a serving plate.
Garnish the poached fish with the reserved fresh dill sprigs and serve immediately. Optionally, serve with lemon wedges for an extra zing.
Nutrition Facts
Calories |
201 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 576 mg | 25% | |
| Total Carbohydrate | 8.1 g | 3% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 2.2 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 101 mg | 8% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 574 mg | 12% | |
*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.
