Fitness / March 18, 2024

Perfect Poached Fish

Quick, easy, and healthy, this Poached Fish recipe perfectly produces white and flaky meat out of any fish you choose.

Table of Contents

Toggle

I used to be intimidated by cooking fish. I figured, a delicate meat requires delicate treatment. It was a logic that stuck with me far longer than I care to admit. Then a friend took me under her wing (or fin, perhaps) and showed me how easy a fish fry can be. Suddenly, a whole new world (er, sea) opened up to me. It was the biggest revelation in my seafood-cooking life… until now.

Poaching fish makes my previous methods of fish preparation seem as complicated as brain surgery. It is so simple, it is almost foolproof. In no time and with little effort, anyone can have a flaky fish on their plate. I almost feel like a fraud when I invite friends over for dinner and they praise my entree. Do I go ‘fishing’ for compliments? No, but I won’t toss them back in the water, if you know what I mean?

What had me ‘hooked’ was the fact I could use this method with pretty much any kind of fish I fancied. This opens this recipe up to an ocean of possibilities. Do you have fish on hand but not sure how to cook it? Give poaching a go.

Is Poached Fish Healthy?

So incredibly healthy. Fish provides protein and omega-3 fatty acids, which contribute to brain function and heart health. The other ingredients provide vitamins and antioxidants, and are low in calories. And by poaching, we avoid using any fats. Not surprisingly, this meal adheres to a Mediterranean diet, as well as low-carb/keto, paleo, and gluten-free diets.

Which Fish Do You Recommend?

When poaching, it’s important you use fish that is firm, that will hold together well. You will also want to find fresh fish with a mild scent. And try to deal with fish that is ethically sourced and sustainable. As for particular types, you’ve got a whole net’s worth to choose from. I mention cod (mild taste, firm texture) and salmon (rich taste, very firm), but you can also use halibut (lean, firm, and slightly sweet), haddock (similar to cod), sea bass (should go well with the garlic and onion), or trout (a freshwater fish; delicate but very tasty).

INGREDIENTS

1/2 medium onion, sliced
1/2 cup white wine
2 cloves garlic, crushed
1/2 lemon, sliced
1/2 tsp sea salt
4 filets of your preferred fish (e.g., cod, salmon)

INSTRUCTIONS

Mix

Mix white wine, onion, garlic, lemon, and salt with water in a skillet and heat until just steaming.

Poach

Add fish to the skillet, maintaining a constant temperature.

Inspect

Ensure fish is poached to perfection by checking for flakiness or using a thermometer.

Serve

Remove the fish with care and serve hot.

Devour!

FAQs & Tips

How do I store poached fish?

Let the fish cool then store it in an airtight container. It should last in the fridge for up to two days. To reheat, put it in the microwave on LOW heat. I don’t recommend freezing it; the texture will change and will be, um… less than palatable.

Can I poach a fish in the microwave?

You can use your microwave, sure. Put it in a microwave-safe bowl or dish and partially cover it. Cook it on HIGH for 3–5 minutes. Check the temperature of the meat using a thermometer to ensure it’s done.

What type of wine should I use?

The general rule is to use a wine you enjoy drinking (you can pour yourself a glass with whatever wine is left over!) but if you’re looking for suggestions, any dry, unoaked (or lightly oaked), citrusy, or herbaceous wine will work. I only recommend avoiding sweet wines; their sugars will overpower the fish.

Can I use water instead of wine?

If you think there is sufficient flavor with the onion, garlic, lemon, and salt, then feel free to omit the wine and use water instead. The same steps apply.

Should I leave the skin on?

That’s a matter of preference. When I cook fish any other way, I leave the skin on. I find it crispy and tasty. But you won’t get that finish when poaching so it may be easier to just remove it from the get-go. If you do decide to keep it on, poach with the skin-side down.

Serving Suggestions

I usually call upon some oven-roasted potatoes, cauliflower rice, roasted broccoli whenever I serve fish. All three are healthy additions to this meal; all three taste great with the lemon, onion, and garlic. You can also do up a small pasta dish or side salad, along with a loaf of crusty bread to soak up that flavorful juice.

Perfect Poached Fish

Quick, easy, and healthy, this Poached Fish recipe perfectly produces white and flaky meat out of any fish you choose.

Course Dinner

Cuisine American

Prep Time 5

Cook Time 10

Total Time 15

Servings

Calories 378kcal

Author FoodFaithFitness

Ingredients

1/2 cup white wine unbranded
1/2 medium onion sliced
2 cloves garlic crushed
1/2 lemon sliced
1/2 tsp sea salt
4 filets of your preferred fish such as cod or salmon

Instructions

Combine white wine, onion slices, crushed garlic, lemon slices, and sea salt in a large skillet with high sides. Add enough water to rise 2 inches above the mixture. Heat on medium until the water reaches 140°F (it should be steaming with a slight movement). Reduce heat to maintain temperature.
Place the fish filets in the skillet, ensuring the water temperature remains steady at 140°F (otherwise you risk overcooking).
Poach the fish until it reaches an internal temperature of 140°F. It typically takes about 10 minutes, depending on thickness. It is ready when the fish flakes with a fork.
Using a slotted spatula, carefully lift the fish from the poaching liquid and serve immediately. DEVOUR!