Poached Fish Recipes

Guide Note

Poaching fish is a method of cooking fish in which the fish is submersed in water or broth and set to gently simmer until flaky and tender. The poaching liquid is often flavored with spices, herbs, aromatic vegetables and wines.

Fast Facts

1. Can be served warm or cold,¹ garnished with lemon slices and parsley
2. High in omega-3-fatty-acids²
3. Healthier then pan fried
4. Poach with stocks, broths or poaching liquids made of red or white wines, spices, herbs and aromatic vegetables
5. Usually cooked for 10-20 minutes^{1 3}
6. Cooked to 125 to 130 degrees Fahrenheit on a meat thermometer¹
7. Poaching liquid can be reduced to sauce to be served over the fish¹
8. May be poached on the stove top or in the oven

Poaching allows the fish too cook through without the use of additional oil. This prevents adding extra calories to the meal. Other healthy ways to prepare fish include grilling, baking and steaming.²

If desired oil or butter can be added to the poaching liquid or added after the fish is cooked.

1. Heat 4 cups chicken stock in a sauce pan and add to it 1 thinly sliced onion, 2 minced garlic cloves, 1/4 cup chopped parsley, 1 tablespoon extra virgin olive oil, 1 1/2 thinly sliced lemons and salt and freshly ground pepper to taste.⁴
2. Bring to a slight simmer and add in 8 salmon fillets. Cover and allow the fish to poach for 10-15 minutes or until the internal temperature reads 125 to 130 degrees Fahrenheit on a meat thermometer¹