Poaching is a healthy cooking method, which eliminates the use of fats such as oil, butter or ghee. Moreover, it adds a lot of flavour without being overpowering or making the fish dry. However, when it comes to simply poached fish, it can be bland and boring. To make it flavourful, delicious and healthy, we’ve got a perfect 30-minute recipe for you. Read on to know more.
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|Prep Time||5 minutes|
|Cook Time||25 minutes|
- 170 gms fish fillet
- 1 tbsp olive oil
- 1 Small Onion chopped
- 3 garlic cloves minced
- 3-4 Tomatoes diced
- 1 tsp salt
- ½ tsp black pepper
- ½ tsp Dried Oregano
- ¼ tsp Paprika
- ¼ cup black olives pitted
- 2 tbsp capers or green olives
- Wash and pat dry the fish fillets. Add half a teaspoon of salt and black pepper and season the fillets on both sides. Set aside.
- In a heavy pan, heat olive oil on medium flame and add onions. Sauté until soft and translucent for about 3-5 minutes. Add garlic and stir for about 1 minute.
- Add the diced tomatoes, remaining salt and pepper, oregano and paprika. Boil the sauce once and then let it simmer on low flame for 10 minutes. Finally, add the olives and capers.
- Place the seasoned fish fillets in the sauce carefully without coating it with the sauce. Cover with a tight lid and cook for about 8-10 minutes or until the fish is cooked through.
- Serve as it is or along with quinoa salad, pasta, rice or mashed potatoes.
Avoid overcooking or boiling the fish with the sauce. Once you add the fish to the sauce, switch the flame to low.
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Frequently Asked Questions
Which fish is best for poaching?
Although almost all fish can be poached, cod, red snapper, salmon, mahi mahi or halibut are best for poaching.
How do I know if the fish is cooked well?
It takes about 8-10 minutes for the fish to cook through. You can check with a fork if the fillets flake easily, then the fish is done.