Poached Fish
User Reviews
5
Poached Fish
Description
This recipe requires preparing a poaching liquid combining dry white wine, sliced onion, crushed garlic, lemon slices, and sea salt in a deep skillet with added water. The liquid is heated to around 140°F and kept just under simmering, providing gentle heat. Fish fillets are submerged and cooked slowly until they reach an internal temperature of 145°F.
The slow poaching process keeps the fish moist and delicate, preventing drying or toughness. The infused aromatics and wine add subtle flavor without overpowering the natural taste of the fish. The finished fish flakes cleanly, indicating proper doneness.
This method suits delicate fish fillets needing careful handling. The dish is best served immediately after poaching to enjoy tender texture and fresh flavors. Using a slotted spatula to remove portions prevents damage. It’s a simple approach that can be adapted with different fish types and slight seasoning adjustments.
Ingredients
- 1/2 cup white wine dry
- 1/2 onion sliced, medium
- 2 cloves garlic crushed
- 1/2 lemon sliced
- 1/2 teaspoon salt sea salt
- 4 fish fillet preferred type
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 bottom of the pot. Heat on medium until the water reaches 140 degrees Fahrenheit (it should be steaming with a slight movement). Reduce heat to maintain temperature.
- Place the fish fillets in the skillet, ensuring the water temperature remains steady at 140 degrees Fahrenheit (otherwise you risk overcooking the fish).
- Poach the fish until it reaches an internal temperature of 145 degrees Fahrenheit. 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.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 378 kcal
% Daily Value*
| Calories | 378kcal | 19% |
| Carbohydrates | 2g | 1% |
| Protein | 80g | 160% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 0.4g | 2% |
| Cholesterol | 194mg | 65% |
| Sodium | 390mg | 16% |
| Potassium | 1887mg | 40% |
| Fiber | 0.3g | 1% |
| Sugar | 0.5g | 1% |
| Vitamin A | 182IU | 4% |
| Vitamin C | 9mg | 10% |
| Calcium | 78mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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