This is one of my favourite ways to ‘extend’ the shelf life of fresh fish. I poach the fish as soon as I get home from the markets, or at the latest the next day. It then keeps in the fridge for up to a week. Sometimes I use oil for poaching and other times just water spiked with a few flavouring ingredients.
Poached Fish
Ingredients
- 1 fish fillet
- liquid to cover
- 1-2 handfuls flavouring ingredients
Instructions
- Place fish in a saucepan large enough to hold them in a single layer. Cover with liquid and add flavouring ingredients.
- Place on a medium low heat and gently cook for 5-10 minutes. Keep the temperature so the liquid stays below a gentle simmer.
- When the fish is cooked, the colour will turn opaque and the flesh will feel firm and should flake when you touch with your finger.
- Drain fish and serve immediately or refrigerate in the liquid.
- To reheat either gently warm in the liquid over a low-medium heat. Or drain and rub with oil before searing in a hot pan or on the BBQ.
Variations
fish – pretty much all fish can be poached in this way but unless you have a very large pot, I find fillets or cutlets to be the easiest to poach. I’ve used swordfish in the picture.
liquid – I either use an inexpensive olive oil or water. But you could consider using a fish broth or vegetable broth or dry white wine.
flavorings – western – anything that you’d use to make stock. Things like celery, carrots, garlic thyme, chopped tomatoes, mushrooms, parsley, lemon slices, fennel seeds.
flavourings – asian – the holy trinity of ginger, garlic and or chilli (fresh or dried), sliced lemon, sliced lime, kaffir lime leaves, curry leaves, mint, coriander (cilantro) leaves.
other protein – you could use other protein such as chicken, pork or beef. But I find poaching tends to remove too much flavour so I don’t bother poaching except for fish and eggs.
vegetarian – try poached eggs instead.
Leftover Potential
Brilliant! Will keep in the fridge for up to a week.
Problem Solving Guide
fish dry or falling apart – either you’ve cooked it too quickly (at too high a temperature) OR you’ve cooked it for too long. For now just serve with a creamy sauce like mayo or aioli to moisten things up. Next time use a much lower heat and make sure your fish is covered completely in the liquid.
flavour too ‘fishy’ – different fish have different flavour strengths so next time try a different type. Fishy flavours and aromas also tend to increase with age so it’s a sign your fish wasn’t as fresh as it could be. A stong flavoured sauce can help the situation.
too bland – season with a little more salt & pepper. Consider using more flavouring ingredients next time.
Serving Suggestions
You can serve in the broth or without. And either keep it super simple with a wedge of lime or lemon or dress it up with a sauce. Mayonnaise or aioli is always great with fish. Harissa also works well. Or Asian sauces such as soy or oyster sauce.
Also the fish can be flaked cold and used anywhere you’d use canned tuna or salmon. Brilliant in salads.
__
Add to my Old Favourite Recipes
So, here you’re saying its markedly better to poach/cook it straight away than freeze it? Does it destroy nutrients to freeze the fish?
I buy my fish at the markets and freeze most of it immediately. Then I usually steam it, but I will give this method a go.
Does the goodness go into the water (like with vegetables)?
I guess I can re-use the water as a stock? (I’ve been buying separate fish bones, but I think I’ll get the heads cut off the fish I buy, and try using them… I think this by-product water would also be useful!)
No it doesn’t destroy nutrients to freeze David – freezing straight away is another good option.
You do lose some of the flavour to the water but most of the nutrients are in the flesh.
And yes it makes a lovely fish stock!
Jules,
I’m so glad you included this method. I’ve been passing up delicious fresh fish at the saturday’s farmer’s market because we usually eat out on weekends. I didn’t want to freeze it, but this definitely gives me the flexibility to have fish in the fridge a few days without worrying that it’s going bad and then the mad rush to cook it.
And what’s the difference between poaching and braising?
Great Trudy!
I’m glad I started doing it as well
Poaching is cooking in liquid – completely covered.
Braising is cooking in liquid when the food is only partially covered.. braising is also likely to have a browning step first – although this isn’t critical. And usually you do it in the oven so the parts that aren’t covered by the liquid get almost roasted while the parts below the liquid stay nice and moist.