Simple Poached White Fish | Recipes | Cook for Your Life
simple poached white fish

Easy Poached White Fish

5
Rated 5 out of 5
5 out of 5 stars (based on 46 reviews)
Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

Poaching is a great way to cook fish when you are feeling under the weather. This poached white fish is a great option when you need something that’s easy to digest, full of nutrients and...

Ingredients

  • 1 medium leek, white and light green parts only, shredded
  • 1 bay leaf
  • 2 strips of lemon peel
  • 2 black peppercorns
  • Pinch of sea salt
  • 6 ounces cod
  • Olive oil (optional)
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Nutrition Facts

Calories

115 cals

Fat

3 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

2 g

Carbohydrates

7 g

Sugar

2 g

Fiber

1 g

Protein

16 g

Sodium

114 mg

*per serving

Directions

  1. Add the leeks, bay leaf, lemon peel, peppercorns, and salt to a small pot.  Pour in 2 cups of water and bring to a boil.  Cover and simmer over medium-low heat for 20-30 minutes.
  2. Reduce the heat to low and add in the fish.  Add more water if the fish is not covered by at least two-thirds.  Cover, bring to a boil, and turn off the heat. Leave to steam on top of the stove for about 7-10 minutes or until the fish is opaque.  Carefully remove the fish with a slotted spoon and, if desired, drizzle with a little olive oil. Serve with Easy White Rice and steamed vegetables.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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