Whole30 Perfectly Poached Fish
Elevate your healthy eating game with this light and flavorful Whole30 Perfectly Poached Fish recipe, a foolproof method to achieve tender, flaky fillets infused with aromatic goodness. Delicately simmered in a fragrant poaching liquid of fresh lemons, dill, garlic, and spices, the white fish (choose from cod, halibut, or tilapia) absorbs vibrant layers of flavor without added sugars or dairy, making it ideal for Whole30 and low-carb diets. Ready in just 30 minutes, this quick and nourishing dish pairs beautifully with simple sides like steamed vegetables or cauliflower rice, and the minimal prep makes it perfect for weeknight dinners or meal prep. Whether you're embracing a Whole30 reset or just love clean, wholesome recipes, this one is sure to impress!
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Ingredients
- 4 pieces white fish fillets (e.g., cod, halibut, or tilapia)
- 2 whole lemons
- 1 medium onion
- 3 whole garlic cloves
- 2 tablespoons olive oil
- 1 bunch fresh dill
- 4 cups water
- 2 whole bay leaves
- 1 teaspoon black peppercorns
- 1 teaspoon sea salt
Directions
Step 1
Begin by preparing the poaching liquid. Slice the lemons and the onion into thin rounds. Peel and lightly crush the garlic cloves.
Step 2
In a large, shallow pan, add the olive oil and heat over medium heat. Add the sliced onion and garlic and sauté until the onion is translucent, about 3 minutes.
Step 3
Add the sliced lemons, fresh dill (reserve a few sprigs for garnish), water, bay leaves, black peppercorns, and sea salt to the pan.
Step 4
Bring the mixture to a gentle simmer allowing the flavors to meld together, about 5 minutes.
Step 5
Once the poaching liquid is ready, carefully add the fish fillets in a single layer. Ensure they are submerged in the liquid.
Step 6
Cover the pan and allow the fish to gently poach until it is opaque and flakes easily with a fork. This should take approximately 8-10 minutes, depending on the thickness of the fish.
Step 7
Once cooked, carefully remove the fish from the poaching liquid using a slotted spatula and transfer them to a serving plate.
Step 8
Garnish the poached fish with the reserved fresh dill sprigs and serve immediately. Optionally, serve with lemon wedges for an extra zing.
Nutrition Facts
| Serving size | (1721.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 756.8 |
| Total Fat 33.3g | 0% |
| Saturated Fat 5.2g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 2633.4mg | 0% |
| Total Carbohydrate 34.9g | 0% |
| Dietary Fiber 7.4g | 0% |
| Total Sugars 10.0g | |
| Protein 86.0g | 0% |
| Vitamin D 800IU | 0% |
| Calcium 338.1mg | 0% |
| Iron 6.2mg | 0% |
| Potassium 2057.5mg | 0% |
Source of Calories