Quick and Healthy Poached Fish Recipe

Healthy, dietary, easy, for the whole family! Poached fish is a simple and quick recipe, suitable for baby and diet food. With this method, fish is cooked in a small amount of water without adding oil, while the vegetables that are cooked with it become a light side dish.
cook time: 25 min
Logan Winslow
Quick and Healthy Poached Fish Recipe

Nutrition Facts (per serving)

77
Calories
6g
Fat
4g
Carbs
2g
Protein

Ingredients (2 portions)

Basic:

Fish pc
Carrot 1 pc
Celery stalk 3 pc
Cauliflower 150 g
Bay leaf 1 pc
Peppercorns 10 pc
Dry spices to taste
Salt to taste

For the sauce:

Butter 50 g
Wheat flour 2 tsp
Bouillon 1 cup
Salt to taste

Recipe instructions

Step 1

Step 1
How to lower the fish? Prepare your food. Any fish is suitable for this recipe — sea, river, white, red. I was cooking pike perch. The set of vegetables can be any; frozen mixtures are also suitable. Thaw the fish, if it was frozen, by transferring it from the freezer to the bottom shelf of the refrigerator. Remove the head and tail, entrails, do not forget about the black film — it can be bitter. Scrape off the scales. Cut off the fins.

Step 2

Step 2
Fillet the fish. Cut along the ridge of the carcass to the spine. Turn over onto its side. Using a sharp knife, cut the meat from the spinal bone. Turn the carcass over and cut off the fillet on the other side. Cut the resulting fillets into two parts. Salt and sprinkle them with spices, I took special ones for fish. Leave the fish to marinate while you do the vegetables.

Step 3

Step 3
Wash and peel the carrots. Cut it into any pieces, I chose circles.

Step 4

Step 4
Also cut the celery stalks into pieces, removing the greens.

Step 5

Step 5
Separate the cauliflower into florets, and cut them into smaller pieces.

Step 6

Step 6
A frying pan with high sides, a saucepan or a saucepan is suitable for poaching fish. Pour some water into it, add bay leaves and peppercorns. Bring to a boil. Add carrots and celery, simmer for a couple of minutes over low heat at a low simmer.

Step 7

Step 7
Then place the cabbage in the pan. Keep it on the fire for 3-4 minutes, then add salt.

Step 8

Step 8
Place fish pieces on top.

Step 9

Step 9
Cover the pan with a lid. Simmer the fish for 10-20 minutes, depending on the thickness of the fillet. Make the fire minimal.

Step 10

Step 10
Before serving, prepare the white sauce. Prepare food for him. Take high-quality, natural oil, the taste of the sauce will depend on this. Vegetable or fish broth is suitable. You can use water instead of broth.

Step 11

Step 11
How to make sauce? Melt the butter in a saucepan over low heat. Add the flour to the butter and stir quickly until combined and lightly browned.

Step 12

Step 12
While stirring continuously, pour broth or water into the resulting mass. You can adjust the thickness of the sauce by adding water.

Step 13

Step 13
Boil the sauce until thick. Add salt to it, you can also add a drop of lemon juice. The finished sauce should be homogeneous, without lumps.

Step 14

Step 14
When serving, place vegetables on a plate and pieces of fish on them. Pour the sauce over them. Serve to the table. Bon appetit!

Additional rubrics

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