Poached Fish with Vegetables
This simple, healthy dish features tender poached fish with a medley of vibrant vegetables in a light broth. It’s perfect for a nutritious dinner.
Nutrition
Calories: 250cal
Carbohydrate: 10g
Protein: 31g
Fat: 8g
Cholesterol: – -mg
Sodium: 300mg
Difficulty Level: easy
15 min Prep
25 min Cook
40 min Total
4 Servings
Ingredients
- 4 fillets of white fish (such as cod or haddock), about 6 ounces each
- 1 tablespoon olive oil
- 2 cups vegetable or fish stock
- 1 cup cherry tomatoes, halved
- 1 zucchini, sliced into small rounds
- 1 bell pepper, sliced into strips
- 1 carrot, peeled and sliced into thin rounds
- 1 lemon, thinly sliced
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish (optional)
Instructions
- Prepare all vegetables by washing them thoroughly. Slice the zucchini and carrot, cut the bell pepper into strips, and halve the cherry tomatoes. Mince the two garlic cloves.
- In a large, deep skillet or saucepan, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant. Be careful not to burn the garlic.
- Add the vegetable or fish stock to the skillet and bring to a gentle simmer. Be sure the broth is heated gradually to avoid sudden boiling.
- Arrange the sliced lemon in the simmering broth. This will infuse the fish and vegetables with a subtle citrus flavor.
- Place the fish fillets gently into the skillet, making sure they are partially submerged in the liquid. Season with salt and pepper as desired.
- Add the sliced zucchini, carrot, bell pepper, and cherry tomatoes to the skillet around the fish. Cover the skillet with a lid.
- Allow the fish and vegetables to poach in the simmering broth for 10-15 minutes, or until the fish easily flakes with a fork and the vegetables are tender.
- Carefully remove the fish and vegetables from the skillet using a spatula or slotted spoon. Serve immediately on plates, ladling some of the broth over it.
- Garnish with freshly chopped parsley if desired for added freshness and color.
