5.0 from 15 votes
Poached Fish
Quick, easy, and healthy, this Poached Fish recipe perfectly produces tender and flaky meat out of any fish you choose.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 8
Calories: 378 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1/2 cup dry white wine
- 1/2 medium onion sliced
- 2 cloves garlic crushed
- 1/2 lemon sliced
- 1/2 teaspoon sea salt
- 4 fillets of your preferred fish
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.
Cup of Yum
Nutrition Information
Calories
378kcal
(19%)
Carbohydrates
2g
(1%)
Protein
80g
(160%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
0.4g
Cholesterol
194mg
(65%)
Sodium
390mg
(16%)
Potassium
1887mg
(54%)
Fiber
0.3g
(1%)
Sugar
0.5g
(1%)
Vitamin A
182IU
(4%)
Vitamin C
9mg
(10%)
Calcium
78mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 378
% 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.