Poached Fish

Note: In the video the fish is poached in water. For ‘home canning’ I prefer to use oil such as an inexpensive olive oil.

This is a great way to keep fish ‘fresh’ for longer than a few days. If you don’t over cook it you’ll be rewarded with the ‘Rolls Royce’ of ‘canned’ fish. Use anywhere you’d normally use canned tuna or salmon. Can also be pan fried to brown the outside and serve anywhere you’d normally use a fresh fish fillet – just be careful not to overcook when browning.

You can either poach in oil or water.

takes: 20 minutes
makes: 2 or more fillets
2 or more fish fillets
inexpensive olive oil (optional), to cover
few sprigs thyme, optional

TO POACH IN WATER:
1. In a pot large enough to hold salmon in a single layer, bring about 5cm (2in) deep water to the boil. Add 1 teaspoon salt and small bunch thyme (if using).

2. Add salmon and bring back to a gentle simmer. Reduce heat to medium and simmer gently for 5 minutes.

3. Turn and simmer for another 3-5 mins or until salmon is mostly cooked. To check, cut into the thickest part. You want the flesh to flake easily and for most of the fish to be opaque but a little raw is OK in the very middle.

4. Remove salmon and place in a clean container to cool. Spoon over about 1/2 cup of the poaching liquid. Discard the rest (I should be more organized and plan a way to use this!).

TO POACH IN OIL:
1. Place fish in a small saucepan large enough to hold them snugly. Cover with oil and add thyme, if using.

2. Place on a medium low heat and gently cook for 5-10 minutes. Keep the temperature so the liquid stays below a gentle simmer.

3. 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.

4. Drain fish and serve immediately or refrigerate in the oil.

5. To reheat either gently warm in the oil over a low-medium heat. Or drain and rub with oil before searing in a hot pan or on the BBQ.

Variations

different fish – salmon & tuna are the obvious choices. White fish such as snapper, blue eye or swordfish can also be used.

chicken – chicken breasts or thighs can also be poached in this manner. May take a little longer than 10 minutes.

budget – simmer fish in water instead of olive oil. Or use a cheaper unflavoured oil.

Usage Suggestions

canned fish substitute – use anywhere you’d normally use canned salmon or tuna like this salmon with brown rice & zucchini.

salads – like this tuna & bok choy salad or tuna & lentil salad.

fish burgers – use as a replacement to canned tuna in these ‘tuna burgers‘.

main course – lightly pan fry to reheat and serve with a wedge or lemon or some good aioli or mayo.

Prepare Ahead?

Absolutely. Takes about 20 minutes. Great for getting more fish in your diet!

Storage Best Practices

Will keep in the fridge in oil for a week. Can be frozen for up to 12 months but the texture may dry out a little.

Waste Avoidance Strategy

fish – freeze it

oil – pantry.

thyme – will keep in a plastic bag in the fridge for months or can be frozen.

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 strong flavoured sauce can help the situation.

bland – season with a little more salt & pepper. Consider using a different fish next time.

Back to: The Weekend Cook Overview.

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