4.9 from 132 votes
Perfect Poached Fish Recipe
Perfectly poached fish is unbelievably tender and melts in your mouth. Using water that's lightly seasoned with white wine, lemon, onion, and garlic, this quick and easy technique turns out tender, flavorful fish in just 15 minutes.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 servings
Calories: 191 kcal
Course:
Dinner
Cuisine:
North American
Ingredients
- ½ cup white wine
- ½ medium onion sliced
- 2 cloves garlic crushed
- ½ lemon sliced
- ½ teaspoon 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.
Cup of Yum
Notes
- Thicker, meatier fish such as salmon, trout, halibut and arctic char are best for poaching.
Nutrition Information
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
Monounsaturated Fat
1g
Cholesterol
83mg
(28%)
Sodium
409mg
(17%)
Potassium
806mg
(23%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
117IU
(2%)
Vitamin C
9mg
(10%)
Calcium
24mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 191
% 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.