POACHED FISH WITH VEGETABLES
This is an easily prepared, simple, comforting fish recipe that always tastes great. It starts with a basic medley of vegetables known as mirepoix (2 parts onion, 1 part celery, 1 part carrot). I like to make this recipe with a thinner cut of fish because it cooks a lot faster, but with this cooking method, the possibilities really are endless. SERVES 2
PREP TIME: 10 minutes
COOK TIME: 15 minutes
2 tablespoons (30 ml) grass-fed butter
2 (6-ounce) pieces white fish (such as cod or halibut)
½ cup diced onion
¼ cup diced carrot
¼ cup diced celery
2 or 3 fresh thyme sprigs, plus an extra pinch for garnish
1 large rosemary sprig, plus an extra pinch for garnish
2 or 3 fresh sage leaves (or pinch dried)
1 cup (240 ml) vegetable broth
Salt
Freshly ground black pepper
- In a large skillet over medium-high heat, melt the butter. Quickly sear the fish, about 1 minute on each side. Remove it from the pan, and add the onion, carrot, celery, thyme, rosemary, and sage to the pan. Stir and sauté for 5 minutes.
- Pour the vegetable broth into the skillet, and bring to a simmer. Return the fish to the skillet, and slowly poach until cooked throughout, 5 to 7 minutes.
- Season with salt and pepper, and serve garnished with more fresh herbs.
VARIATION 1 POACHED TUNA STEAKS: Make this recipe with thick steaks of tuna instead. Follow the original recipe, but allow a few minutes more cooking time (tuna is delicious rare or medium-rare, so don’t overcook it).
VARIATION 2 SUMMER VEGGIE POACHED FISH: Add more vegetables to the original recipe—1 diced zucchini, 1 diced squash, and 1 cup (240 ml) cherry tomatoes, halved. Put them in the pan after you’ve sautéed the onion, carrot, and celery, and allow to cook for 5 to 7 minutes before adding the fish back in.
PREP TIP: Mirepoix is the base for a huge number of soups and stews, and you can make it very easily ahead of time so you don’t have to spend 10 to 15 minutes chopping when it’s time to cook. You can store it in a container in the refrigerator for up to 3 days so you’ll always have it on hand.
More Recipes You'll Love
Delicate poached fish with vegetables, simmered gently in herb-scented broth until it's silky and just cooked through. A quick butter sear gives the fillets a little flavor backbone first, then they finish in a bath of vegetable broth with onion, carrot, celery, thyme, rosemary, and sage. It's comfort food that happens to be light.
Pro Tips
- The initial 1-minute sear is what keeps the fish from tasting boiled — don't skip it, even though the poaching follows.
- Keep the broth at a bare simmer once the fish goes back in. A rolling boil makes white fish tough and flaky in the wrong way.
- Cod and halibut are ideal here because their thick flakes hold together in the broth; thinner sole would fall apart.
- Spoon the poaching liquid over the fish when serving — it's essentially a free herb sauce.
Frequently Asked Questions
How long does it take to poach fish?
About 5 to 7 minutes for 6-ounce white fish fillets in gently simmering broth. The fish is done when it flakes easily and is opaque in the center.
Can I use frozen fish fillets?
Yes — thaw them completely and pat them dry before searing. Wet fish won't brown and will dilute the broth.
Is this recipe Paleo?
Yes. It's fish, vegetables, herbs, broth, and butter (or ghee if you prefer to keep it dairy-free).
What vegetables can I add to the poaching broth?
The onion-carrot-celery base is classic, but fennel, leeks, or a handful of green beans added near the end work beautifully.
Recipe Card
Ingredients
Method
- In a large skillet over medium-high heat, melt the butter. Quickly sear the fish, about 1 minute on each side.
- Remove it from the pan, and add the onion, carrot, celery, thyme, rosemary, and sage to the pan.
- Stir and sauté for 5 minutes.
- Pour the vegetable broth into the skillet, and bring to a simmer. Return the fish to the skillet, and slowly poach until cooked throughout, 5 to 7 minutes.
- Season with salt and pepper, and serve garnished with more fresh herbs.
