Soy-Free Perfectly Poached Fish
Delight in the gentle elegance of Soy-Free Perfectly Poached Fish, a light and healthy recipe that’s as simple as it is flavorful. This dish combines tender fish fillets, such as cod or halibut, with a delicate poaching liquid infused with lemon, fresh herbs like thyme and parsley, garlic, and a touch of black pepper. Free from soy and heavy seasonings, this recipe highlights the natural flavors of the fish while keeping it moist and flaky with a drizzle of olive oil. Ready in just 25 minutes, it’s perfect for a quick weeknight dinner or an elegant meal served alongside steamed vegetables or a crisp green salad. With its clean ingredients and fuss-free technique, this recipe is ideal for those seeking a wholesome, gluten-free, and allergy-friendly seafood option.
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Ingredients
- 4 pieces Fish fillets (such as cod or halibut)
- 4 cups Water
- 1 whole Lemon
- 4 sprigs Fresh thyme
- 4 sprigs Fresh parsley
- 1 whole Bay leaf
- 2 whole Garlic cloves
- 1 teaspoon Black peppercorns
- 1 teaspoon Salt
- 2 tablespoons Olive oil
Directions
Step 1
Fill a large and shallow pan with 4 cups of water. This pan should be wide enough to fit all fish fillets in a single layer.
Step 2
Slice the lemon into thin rounds and add the slices to the pan along with the fresh thyme and parsley sprigs, bay leaf, peeled whole garlic cloves, black peppercorns, and salt.
Step 3
Pour in 2 tablespoons of olive oil into the pan, which will help keep the fish moist.
Step 4
Bring the poaching liquid to a gentle simmer over medium heat. You should see small bubbles occasionally breaking the surface but not a full boil.
Step 5
Once the liquid is simmering, carefully lower the fish fillets into the pan using a slotted spoon or spatula.
Step 6
Adjust the heat to maintain a gentle simmer and poach the fish for about 8-10 minutes, depending on thickness. The fish should be opaque and flake easily with a fork when done.
Step 7
Using a slotted spoon, carefully remove the fish fillets from the poaching liquid and place them on a serving platter.
Step 8
Optionally strain the poaching liquid and serve a small amount alongside the fish as a delicate sauce. Garnish with additional fresh parsley if desired.
Step 9
Serve the poached fish warm, perhaps accompanied by steamed vegetables or a simple green salad.
Nutrition Facts
| Serving size | (1468.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 619.2 |
| Total Fat 31.2g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 172mg | 0% |
| Sodium 2612.5mg | 0% |
| Total Carbohydrate 10.5g | 0% |
| Dietary Fiber 3.1g | 0% |
| Total Sugars 1.6g | |
| Protein 73.6g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 162.2mg | 0% |
| Iron 2.7mg | 0% |
| Potassium 1652.1mg | 0% |
Source of Calories