Heart-Healthy Perfectly Poached Fish
Delight your taste buds and nurture your heart with this “Heart-Healthy Perfectly Poached Fish” recipe, a light and flavorful dish that’s as nutritious as it is satisfying. Tender skinless white fish fillets are gently poached in a fragrant broth of low-sodium vegetable stock, fresh herbs like thyme and parsley, and zesty lemon slices. The infusion of garlic, bay leaves, and black peppercorns adds depth without overpowering the dish, making it a perfect low-fat, high-protein meal. Ready in just 35 minutes, this easy recipe is ideal for weeknight dinners or elegant entertaining. Serve the fish with a fresh parsley garnish and lemon wedges for a vibrant finishing touch. Perfect for those seeking a wholesome, low-sodium seafood option, this dish is a celebration of clean eating and delicate flavors.
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Ingredients
- 4 pieces (about 6 oz each) Skinless white fish fillets
- 4 cups Water
- 2 cups Low-sodium vegetable broth
- 1 large Lemon
- 3 sprigs Fresh thyme sprigs
- 4 sprigs Fresh parsley
- 2 cloves, minced Garlic cloves
- 2 leaves Bay leaves
- 1 teaspoon Black peppercorns
- 0.5 teaspoon Salt
Directions
Step 1
Begin by preparing the poaching liquid. In a large, shallow pan, combine the water and low-sodium vegetable broth over medium heat.
Step 2
Slice the lemon thinly and add the slices to the pan along with the fresh thyme sprigs, parsley sprigs, minced garlic, bay leaves, black peppercorns, and salt.
Step 3
Bring the mixture to a gentle simmer, ensuring it doesn't reach a full boil to keep the fish tender.
Step 4
Once the poaching liquid is ready, reduce the heat to low and carefully add the fish fillets to the pan. Ensure they are fully submerged in the liquid.
Step 5
Cover the pan with a lid and allow the fish to poach for about 10-12 minutes. The fish is done when it becomes opaque and flakes easily with a fork.
Step 6
Gently remove the fish from the poaching liquid using a slotted spatula to prevent breakage.
Step 7
Serve the poached fish warm, garnished with some fresh parsley and an additional lemon wedge if desired.
Nutrition Facts
| Serving size | (1642.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 175.8 |
| Total Fat 1.6g | 0% |
| Saturated Fat 0.3g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 56.7mg | 0% |
| Sodium 1562.4mg | 0% |
| Total Carbohydrate 17.7g | 0% |
| Dietary Fiber 3.4g | 0% |
| Total Sugars 3.8g | |
| Protein 24.5g | 0% |
| Vitamin D 226.8IU | 0% |
| Calcium 164.3mg | 0% |
| Iron 1.9mg | 0% |
| Potassium 952.2mg | 0% |
Source of Calories