10 Delicious Recipes for Poached Fish
Poached fish is a culinary treasure that offers a delicate and flavorful experience. This cooking method, which involves gently simmering fish in a flavorful liquid, not only enhances the natural taste of the fish but also preserves its moisture and nutrients. In today’s health-conscious world, poaching fish has become increasingly popular due to its numerous health benefits. It is a low-fat cooking method that retains the essential oils and omega-3 fatty acids found in fish, making it a nutritious option for any meal.
The versatility of poaching means you can experiment with a variety of flavors and cuisines. Whether you’re craving something tangy, spicy, or herbal, poached fish can be adapted to satisfy your taste buds. In this article, you can expect to discover essential tips for poaching fish, followed by ten delicious recipes that showcase the art of poaching. Let’s dive in!
Essential Tips for Poaching Fish
Choosing the Right Fish for Poaching
Not all fish are created equal when it comes to poaching. Here are some top choices:
- Salmon
- Cod
- Halibut
- Mahi-Mahi
- Trout
- Tilapia
- Sea Bass
- Sole
- Flounder
Best Poaching Liquids and Flavoring Agents
The poaching liquid plays a vital role in infusing flavor into the fish. Here are some popular poaching liquids:
- Water
- Vegetable or fish stock
- White wine
- Coconut milk
- Lemon juice
Complement your poaching liquid with flavoring agents such as:
- Herbs (dill, parsley, thyme)
- Spices (peppercorns, cloves, coriander)
- Aromatics (shallots, garlic, ginger)
- Citrus slices (lemon, lime, orange)
Techniques for Perfect Poaching
Temperature Control
The ideal temperature for poaching is between 160°F and 180°F (70°C to 82°C). Use a thermometer to monitor the water temperature closely. If the water starts boiling, lower the heat to maintain a gentle simmer.
Timing Tips
The cooking time for poached fish varies depending on the thickness of the fillet. As a general rule of thumb, poach for about 10 minutes per inch of thickness. Always check the fish for doneness— it should be opaque and flake easily with a fork.
10 Delicious Recipes for Poached Fish
Recipe 1: Classic Poached Salmon with Dill Sauce
Ingredients
- 4 salmon fillets
- 2 cups vegetable stock
- 1 cup white wine
- 1 tablespoon lemon juice
- Fresh dill, for garnish
- Salt and pepper, to taste
Step-by-Step Instructions
- In a large skillet, combine the vegetable stock, white wine, and lemon juice. Bring to a simmer.
- Season the salmon fillets with salt and pepper, then gently place them in the simmering liquid.
- Cover and poach for about 10 minutes, or until the salmon is cooked through.
- Remove the fillets and serve with a drizzle of the poaching liquid and garnish with fresh dill.
Serving Suggestions
Pair with steamed asparagus and quinoa for a complete meal.
Recipe 2: Lemon Herb Poached Cod
Ingredients
- 4 cod fillets
- 3 cups water
- 1 lemon, sliced
- 1 sprig of thyme
- 1 bay leaf
- Salt and pepper, to taste
Step-by-Step Instructions
- Combine water, lemon slices, thyme, bay leaf, salt, and pepper in a pot. Bring to a simmer.
- Add cod fillets to the pot and cover. Cook for 8-10 minutes or until fish is opaque and flakes easily.
- Carefully remove the fish and serve with a squeeze of fresh lemon juice.
Serving Suggestions
Serve with a side of wild rice and sautéed greens.
Recipe 3: Poached Halibut with Tomato and Basil
Ingredients
- 4 halibut fillets
- 2 cups tomato juice
- 1 cup vegetable broth
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- Salt and pepper, to taste
Step-by-Step Instructions
- In a medium saucepan, combine tomato juice, vegetable broth, garlic, salt, and pepper. Bring to a simmer.
- Add halibut fillets and cover. Poach for 10-12 minutes until the fish is cooked through.
- Garnish with fresh basil before serving.
Serving Suggestions
Serve over a bed of couscous for a vibrant dish.
Recipe 4: Asian-Style Poached Mahi-Mahi
Ingredients
- 4 mahi-mahi fillets
- 1 cup soy sauce
- 1 cup water
- 1 tablespoon ginger, sliced
- 2 green onions, chopped
- Sesame seeds, for garnish
Step-by-Step Instructions
- In a saucepan, combine soy sauce, water, ginger, and green onions. Bring to a simmer.
- Carefully add mahi-mahi fillets and poach for about 8-10 minutes.
- Remove fish and garnish with sesame seeds before serving.
Serving Suggestions
Serve with steamed jasmine rice and bok choy.
Recipe 5: Mediterranean Poached Trout
Ingredients
- 4 trout fillets
- 1 cup white wine
- 1 cup fish stock
- 1 lemon, sliced
- 1/4 cup olives, pitted and sliced
- Fresh parsley, for garnish
Step-by-Step Instructions
- In a large skillet, combine white wine, fish stock, and lemon slices. Bring to a simmer.
- Add trout fillets and olives, then cover and poach for 10 minutes.
- Garnish with fresh parsley before serving.
Serving Suggestions
Pair with roasted potatoes and a side salad.
Recipe 6: Poached Fish Tacos with Mango Salsa
Ingredients
- 4 white fish fillets (like tilapia)
- 2 cups water
- 1 lime, juiced
- 1/2 teaspoon cumin
- 8 small corn tortillas
- Mango salsa (see recipe below)
Mango Salsa Ingredients
- 1 ripe mango, diced
- 1/4 red onion, finely chopped
- 1 jalapeño, seeded and minced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
Step-by-Step Instructions
- In a saucepan, combine water, lime juice, and cumin. Bring to a simmer.
- Add fish fillets and poach for about 8-10 minutes.
- To make mango salsa, combine all salsa ingredients in a bowl.
- Serve poached fish wrapped in corn tortillas topped with mango salsa.
Serving Suggestions
Accompany with lime wedges and a side of black beans.
Recipe 7: Coconut Curry Poached Tilapia
Ingredients
- 4 tilapia fillets
- 1 can coconut milk
- 2 cups vegetable broth
- 2 tablespoons curry powder
- 1 tablespoon lime juice
- Fresh cilantro, for garnish
Step-by-Step Instructions
- In a large saucepan, combine coconut milk, vegetable broth, curry powder, and lime juice. Bring to a gentle simmer.
- Add tilapia fillets and poach for about 6-8 minutes.
- Garnish with fresh cilantro before serving.
Serving Suggestions
Serve with jasmine rice and steamed broccoli.
Recipe 8: Poached Sea Bass with Lemon and Capers
Ingredients
- 4 sea bass fillets
- 1 cup white wine
- 1 cup vegetable stock
- 2 tablespoons capers
- 1 lemon, sliced
- Fresh parsley, for garnish
Step-by-Step Instructions
- Combine white wine, vegetable stock, capers, and lemon slices in a skillet. Bring to a simmer.
- Add sea bass fillets and poach for 10 minutes.
- Garnish with fresh parsley before serving.
Serving Suggestions
Serve with quinoa and roasted asparagus.
Recipe 9: Poached Sole with White Wine and Shallots
Ingredients
- 4 sole fillets
- 1 cup white wine
- 1 cup fish stock
- 2 shallots, thinly sliced
- 1 tablespoon butter
- Fresh chives, for garnish
Step-by-Step Instructions
- In a skillet, combine white wine, fish stock, and shallots. Bring to a simmer.
- Add sole fillets and poach for 8 minutes until cooked through.
- Add butter after removing from heat, letting it melt over the fish. Garnish with chives.
Serving Suggestions
Serve with a side of creamy mashed potatoes.
Recipe 10: Herb-Infused Poached Flounder
Ingredients
- 4 flounder fillets
- 2 cups water
- 1 cup white wine
- Fresh herbs (thyme, parsley, dill) for infusion
- Salt and pepper, to taste
Step-by-Step Instructions
- Combine water, white wine, and herbs in a saucepan. Bring to a gentle simmer.
- Season flounder with salt and pepper, then add to the pot. Poach for 6-8 minutes.
- Remove fish and serve with the cooking liquid drizzled over top.
Serving Suggestions
Pair with a simple green salad and crusty bread.
