Dairy-Free Perfectly Poached Fish
Elevate your weeknight dinner routine with this Dairy-Free Perfectly Poached Fish recipe that delivers mouthwatering flavor and tender, flaky fish without any dairy. Gently simmered in a fragrant broth of vegetable stock, optional dry white wine, sliced lemon, fresh dill, bay leaves, and garlic, this dish is as light and healthy as it is delightfully flavorful. Perfect for anyone seeking a dairy-free, low-fat meal, this technique guarantees moist, succulent fillets of your favorite fish—be it cod, halibut, or salmon. With just 10 minutes of prep time and 15 minutes of cooking, you'll have a wholesome, vibrant dish on the table in no time. Serve it with a drizzle of olive oil and your choice of steamed veggies or crisp salad for a balanced, elegant meal that’s perfect for any occasion.
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Ingredients
- 4 pieces Fish fillets (such as cod, halibut, or salmon)
- 4 cups Vegetable broth
- 0.5 cup Dry white wine (optional)
- 1 unit Lemon (sliced)
- 0.25 cup Fresh dill (or parsley, roughly chopped)
- 2 units Garlic cloves (minced)
- 2 units Bay leaves
- 1 teaspoon Black peppercorns
- 1 teaspoon Salt
- 1 tablespoon Olive oil
Directions
Step 1
Begin by patting the fish fillets dry with paper towels and season them lightly with salt.
Step 2
In a large, shallow pan, combine the vegetable broth, white wine (if using), lemon slices, fresh dill, minced garlic, bay leaves, black peppercorns, and salt. Bring the mixture to a simmer over medium heat.
Step 3
Once the broth is simmering, gently add the fish fillets to the pan in a single layer. The liquid should just cover the fish. If necessary, add a bit more broth or water.
Step 4
Reduce the heat to low and cover the pan with a lid. Allow the fish to poach gently for about 10 minutes, or until the fish is opaque and flakes easily with a fork.
Step 5
While checking the fish for doneness, be careful not to overcook to ensure it remains moist and tender.
Step 6
Once cooked, carefully remove the fish fillets with a slotted spatula and transfer them to a serving plate.
Step 7
Drizzle the poached fillets with olive oil and garnish with a few fresh dill sprigs or parsley if desired.
Step 8
Serve immediately with your choice of side dishes, such as steamed vegetables or a light salad.
Nutrition Facts
| Serving size | (1604.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1462.8 |
| Total Fat 75.1g | 0% |
| Saturated Fat 16.3g | 0% |
| Polyunsaturated Fat 4.2g | |
| Cholesterol 252mg | 0% |
| Sodium 4881.5mg | 0% |
| Total Carbohydrate 75.0g | 0% |
| Dietary Fiber 15.1g | 0% |
| Total Sugars 16.6g | |
| Protein 108.2g | 0% |
| Vitamin D 1800IU | 0% |
| Calcium 359.5mg | 0% |
| Iron 11.8mg | 0% |
| Potassium 3911.4mg | 0% |
Source of Calories