Low Sodium Perfectly Poached Fish
Delight in the light and flavorful simplicity of Low Sodium Perfectly Poached Fish, a heart-healthy recipe that’s as elegant as it is effortless. With fresh fish fillets gently simmered in a fragrant broth of lemon, dill, garlic, bay leaves, and whole peppercorns, this dish achieves delicate, flaky perfection without relying on added salt. The slow poaching technique preserves the fish's natural moisture and enhances its subtle flavors, making it a perfect centerpiece for any meal. Ready in under 30 minutes, this low-sodium recipe is ideal for a wholesome dinner, served alongside steamed vegetables or a crisp salad. Perfect for seafood lovers seeking a nutritious, low-sodium option that doesn’t compromise on taste!
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Ingredients
- 4 fillets Fresh fish fillets (cod, haddock, or tilapia)
- 4 cups Water
- 1 whole Lemon, thinly sliced
- 3 sprigs Fresh dill sprigs
- 1 teaspoon Whole peppercorns
- 2 leaves Bay leaves
- 3 cloves Garlic cloves, smashed
- 1 tablespoon Olive oil
Directions
Step 1
Prepare the poaching liquid by combining water, lemon slices, dill, whole peppercorns, bay leaves, garlic, and olive oil in a wide saucepan or deep skillet.
Step 2
Place the saucepan on the stove over medium heat and bring the mixture to a gentle simmer.
Step 3
Once the poaching liquid is simmering, reduce the heat to low, so the liquid barely moves, creating an ideal environment for poaching.
Step 4
Carefully place the fish fillets into the simmering poaching liquid, ensuring they are submerged.
Step 5
Let the fish poach gently for 8 to 12 minutes, depending on the thickness of the fillets. The fish is done when it becomes opaque and flakes easily with a fork.
Step 6
Using a slotted spoon or a fish spatula, carefully remove the poached fish from the liquid, allowing any excess liquid to drain off.
Step 7
Transfer the poached fish to a serving platter or individual plates.
Step 8
Serve immediately with your choice of sides, such as steamed vegetables or a simple salad.
Nutrition Facts
| Serving size | (1447.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 525.4 |
| Total Fat 18.4g | 0% |
| Saturated Fat 3.0g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 200mg | 0% |
| Sodium 276.8mg | 0% |
| Total Carbohydrate 10.7g | 0% |
| Dietary Fiber 2.7g | 0% |
| Total Sugars 1.5g | |
| Protein 81.6g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 190.8mg | 0% |
| Iron 2.5mg | 0% |
| Potassium 1375.5mg | 0% |
Source of Calories