Mediterranean Diet Perfectly Poached Fish

Transform your dinner routine with this Mediterranean Diet Perfectly Poached Fish recipe, a healthy, flavor-packed dish that’s as simple as it is elegant. Delicate fish fillets—think cod, haddock, or sea bass—are gently simmered in a fragrant broth infused with heart-healthy olive oil, garlic, vibrant vegetables, and classic Mediterranean herbs like thyme and oregano. A touch of lemon adds brightness, while a bay leaf deepens the aroma. This foolproof poaching method ensures perfectly tender, flaky fish every time. Serve it topped with fresh parsley and a splash of the savory poaching liquid for a light yet satisfying meal, ideal for pairing with whole grain couscous or a crisp green salad. Ready in just 30 minutes, this dish is a must-try for anyone seeking a fresh, nutritious way to embrace the Mediterranean lifestyle.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces (6 ounces each) fish fillets (such as cod, haddock, or sea bass)
• 2 tablespoons olive oil
• 2 cloves garlic cloves, minced
• 1 medium onion, finely sliced
• 1 medium carrot, thinly sliced
• 1 medium celery stalk, chopped
• 1 large lemon, thinly sliced
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 2 cups low-sodium chicken or vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large skillet or shallow pot over medium heat.

Step 2

Add the minced garlic, sliced onion, sliced carrot, and chopped celery. Sauté for about 5 minutes or until the vegetables are soft and fragrant.

Step 3

Add the lemon slices to the skillet, and stir in the dried thyme, dried oregano, and the bay leaf. Cook for another 2 minutes until aromatic.

Step 4

Pour in the low-sodium broth and bring the mixture to a gentle simmer.

Step 5

Season the fish fillets with salt and pepper on both sides. Carefully place the fish fillets into the skillet, making sure they are partly submerged in the broth.

Step 6

Cover the skillet with a lid and let the fish poach in the simmering liquid for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Once cooked, carefully remove the fish from the skillet and place them on a serving plate.

Step 8

Spoon some of the poaching liquid and vegetables over the fish fillets for added flavor.

Step 9

Garnish with fresh parsley before serving.

Step 10

Serve immediately with a side of your choice, such as whole grain couscous or a fresh green salad, to keep in line with the Mediterranean Diet.

Nutrition Facts

Serving size	(1069.6g)

Amount per serving	% Daily Value*
Calories	521.5

Total Fat 31.2g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 56.7mg	0%
Sodium 1743.6mg	0%
Total Carbohydrate 34.0g	0%
Dietary Fiber 9.8g	0%
Total Sugars 12.7g
Protein 29.3g	0%

Vitamin D 226.8IU	0%
Calcium 234.2mg	0%
Iron 3.4mg	0%
Potassium 1521.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.6%

Protein: 21.9%

Carbs: 25.5%