Poaching Fish: A Quick And Easy Pan Method

Poaching fish is a simple, forgiving, and versatile way to prepare this lean and delicate ingredient. It's a great way to make a sophisticated meal without making it complicated. The technique is simple, but it can be challenging to get right. The key is to cook the fish gently over low heat, maintaining a constant temperature so that the fish doesn't overcook. The perfect poached fish should be tender and melt in your mouth.

Choosing a poaching liquid

Type of Liquid:

Firstly, decide on the type of liquid you want to use. You can use a variety of liquids to poach fish, including water, broth, wine, oil, butter, milk, or a combination of these. Water is a basic option, but it is not very flavourful. Broth, wine, or a combination of both, creates a refreshing and low-calorie poaching liquid. Oil or butter-based poaching will result in incredibly tender fillets. Milk is also a good option, especially when paired with spices and aromatics.

Flavour and Aromatics:

To enhance the flavour of your poaching liquid, consider adding aromatics such as vegetables, herbs, and spices. Sautéing aromatic vegetables like onions, garlic, or leeks in the pan before adding the liquid can add depth of flavour. Herbs such as thyme, bay leaves, or parsley, and spices like peppercorns or ginger, can also be added directly to the poaching liquid. Additionally, condiments like soy sauce, vinegar, or citrus juices (lemon or lime) can be used to boost the flavour profile.

Suitability for Fish:

Different types of fish may pair better with certain poaching liquids. For example, lean fish like halibut or albacore tend to do well with oil or butter-based poaching, resulting in tender fillets. Fatty fish, on the other hand, can be poached in broth, wine, or other liquids with added aromatics. Thicker and meatier fish, such as salmon, trout, halibut, or arctic char, are also good options for poaching as they hold their shape well. Thinner fillets of white fish may be more delicate and prone to falling apart.

Temperature Control:

Regardless of the poaching liquid you choose, temperature control is crucial. The ideal poaching temperature is between 140°F to 160°F. This range is only slightly warmer than the perfect internal temperature for cooked fish, which is around 135°F for most fish. Maintaining this temperature range ensures your fish cooks evenly and gently, resulting in a delicate and juicy texture. Avoid letting the poaching liquid boil, as this will make your fish tough and overcooked.

Preparing the poaching liquid

When preparing the poaching liquid, you have a lot of options to choose from. The choice of liquid depends on the type of fish you are cooking, as well as your personal preference.

A broth-based poaching liquid is refreshing and relatively low-calorie. You can use a quick-cooked broth called court-bouillon, which gets its flavour from wine and aromatics. This is a great option if you want to add lots of flavour without a lot of calories and it works well with both lean and fatty fish.

You can also use oil or butter for poaching, which results in unbelievably tender fillets. If you choose this method, brown the butter first for incredible flavour, but be sure to bring it back down to poaching temperature before adding the fish. Oil- or butter-poaching works particularly well for lean fish such as halibut or albacore.

Other liquids that can be used for poaching include coconut milk, wine, or even beer. Poaching in fat, such as olive oil, makes for tender, fall-apart fish. You can pair it with fresh flavours like fennel and citrus to cut the richness of the dish.

When preparing the poaching liquid, it's important to make sure it is flavourful. You can add aromatics such as onion, garlic, and lemon to infuse the fish with flavour. Herbs, spices, and condiments like soy sauce and vinegar can also be added to boost the flavour.

It's also important to maintain the right temperature when poaching fish. The liquid should be below a simmer, typically around 140°F to 160°F. This is hot enough to kill germs and parasites, but not hot enough to overcook the delicate fish flesh.

Adding the fish to the pan

Now that you have prepared your poaching liquid and got it to the right temperature, it's time to add the fish to the pan.

Firstly, place the fillet on a fish spatula. Then, gently slide the fish into the poaching liquid. Repeat this step with any additional fillets, being careful not to crowd the pan. The number of fillets you add will determine how long they take to cook, as the liquid will take longer to return to poaching temperature with more fillets in the pan.

It's important to keep an eye on the liquid as the fish cooks. Adjust the heat as necessary to ensure the liquid does not rise above 160 degrees Fahrenheit. Don't worry too much if the liquid starts to bubble, as your fish will still be fine. Just be sure to turn down the heat.

The cooking time will depend on the temperature of the liquid, as well as the thickness and type of fish. For example, an inch-thick cod fillet in broth will take around 7 minutes, whereas a thick tuna steak in butter will take closer to 10 minutes.

You can check if your fish is cooked by giving it a nudge with a utensil. The flesh should be very soft and just starting to flake apart. For super-thin fish, you can remove it from the liquid once the flesh turns opaque. However, the best way to check is by using an instant-read thermometer. Most fish are cooked to a medium doneness at around 135 degrees Fahrenheit. Remember, your liquid is not much hotter than this, so there is little risk of overcooking your fish – that's the magic of poaching!

Cooking the fish

Poaching fish is a simple and forgiving method that yields tender and flavourful results. The key is to ensure the liquid temperature remains below a simmer throughout the cooking process.

To start, you'll want to select a pot or skillet that is large enough to fit the fish and tall enough for it to be fully submerged. Fill the pan with your poaching liquid of choice—this could be broth, court-bouillon, oil, butter, milk, or even water—to a level that will just cover the fish. Place the pan over medium heat and bring the liquid to a gentle simmer.

Once the liquid is simmering, adjust the heat to maintain a slight movement in the liquid without producing bubbles. This temperature should be around 140 to 160 degrees Fahrenheit. For oil- or butter-based poaching, use an instant-read thermometer to check the temperature, as these fats produce fewer bubbles.

Now, it's time to add the fish. Carefully slide the fish fillets into the poaching liquid. Make sure not to crowd the pan, as this will affect the cooking time. The number of fillets you cook at once will determine how long it takes for the liquid to return to the desired poaching temperature.

Keep an eye on the liquid as the fish cooks, adjusting the heat as needed to ensure it does not rise above 160 degrees Fahrenheit. The cooking time will depend on the thickness and type of fish, as well as the temperature of the liquid. For example, an inch-thick cod fillet in broth may take about 7 minutes, while a thick tuna steak in butter may take closer to 10 minutes.

To check if your fish is cooked, nudge it gently with a utensil. The flesh should be very soft and just starting to flake apart. Alternatively, use an instant-read thermometer to check the internal temperature of the fish, which should be around 135 degrees Fahrenheit for medium doneness.

When your fish is cooked to your desired level of doneness, carefully remove it from the pan. Poached fish is quite delicate and tender, so use a slotted spatula to lift it out and avoid breaking it apart.

From here, you can choose to sauce your fish or enjoy it as-is. If you've poached your fish in a flavourful liquid, you may not need any additional sauce. However, if you'd like to add a final touch, consider drizzling it with oil, butter, or another rich topping.

Remember, poaching is a gentle and forgiving cooking method, so don't stress too much about maintaining an exact temperature. As long as you keep the liquid below a simmer, your fish will turn out tender and delicious.

Serving the fish

Poached fish is a versatile dish that can be served in many ways. It is a delicate and tender dish, so be careful when removing it from the pan and transferring it to a plate. Using two spatulas can help with this, especially for larger pieces of fish.

Poached fish goes well with a variety of sides, such as vegetables, potatoes, and grains. For a simple dish, serve the fish with a squeeze of charred lemon juice and a garnish of fresh herbs such as dill or parsley. For a more indulgent option, try a drizzle of lemony hollandaise sauce.

For a light meal, poached fish pairs well with a salad, such as arugula and wild rice, or baby kale with grapefruit, avocado, and almonds. You could also serve it with roasted mini potatoes with herbs and garlic, crispy Parmesan Brussels sprouts, garlic herb carrot fries, or green beans with garlic scapes aioli.

If you're looking for grain dishes to serve with your poached fish, try a wheat berry salad with squash, kale, currants, and walnuts, or an easy fail-proof risotto.

You can also use poached fish in other dishes, such as fish cakes, cold fish salads, soups, stews, rice, or pasta.

Frequently asked questions