Perfect Poached Fish Recipe
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
191 kcal
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Course
Dinner
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Cuisine
North American
Perfect Poached Fish Recipe
Description
This poaching method begins by combining white wine, sliced onion, crushed garlic, lemon slices, and salt in a deep skillet with water, heating the liquid until steaming but not boiling, maintaining approximately 140°F. This temperature ensures the fish cooks slowly and evenly.
Fish fillets are then gently lowered into the hot liquid, which must stay at this low temperature to keep the fish tender rather than tough or dry. The fish is considered done when it flakes easily and reaches an internal temperature of 140°F. Thicker fillets like salmon will take about 10 minutes, varying by thickness.
Poached fish prepared this way can be a light main dish served with side vegetables or salads. The poaching liquid imparts subtle flavor enhancements from the aromatics and lemon without overpowering the natural fish taste.
Thicker, meatier fish such as salmon, trout, halibut, and arctic char are particularly suitable for this poaching method due to their flesh texture and response to gentle cooking.
Ingredients
- ½ cup white wine
- ½ medium onion sliced
- 2 cloves garlic crushed
- ½ lemon sliced
- ½ teaspoon salt sea salt
- 4 fillets fish of your choice (see notes)
Instructions
- Put all the ingredients, except the fish, in a large skillet with high sides and add at least 2 inches of water. Heat the water over medium heat until it reaches 140 degrees Fahrenheit, or until it is steaming, the water is moving around but not bubbling. You should be able to dip your finger into the water very briefly without burning it. (Be careful if you do this, though. We don't want you to hurt yourself!) Reduce the heat to medium-low.
- Once the water is at 140 degrees, slide the fish into the pot. The trick here is that you want the water to remain at a fairly constant 140 degrees so that the fish doesn't overcook.
- The fish is ready once it reaches an internal temperature of 140 degrees. Without a thermometer, you can test for doneness by seeing if the flesh flakes easily from the fish. A salmon fillet will take approximately 10 minutes to poach. The poaching time will vary depending on the thickness of the fish. Remember that as long as the water does not rise above 140 degrees, you will not overcook your fish.
- Carefully remove the fish from the poaching liquid using a slotted spatula and serve it immediately.
Notes
- Choose thicker, meatier fish like salmon, trout, halibut, or arctic char for poaching to achieve best results.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 191 kcal
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 191kcal | 10% |
| Carbohydrates | 4g | 1% |
| Protein | 32g | 64% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 83mg | 28% |
| Sodium | 409mg | 17% |
| Potassium | 806mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 117IU | 2% |
| Vitamin C | 9mg | 10% |
| Calcium | 24mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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