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How to Poach Fish

PostPosted: March 16th, 2010, 3:26 pm
by shawntamis
Poaching fish means to cook the fish gently and slowly in a simmering liquid. You can add seasoning or flavoring to this liquid and the flavor will infuse the fish. Poaching means that you can cook the fish thoroughly without having to use oil or butter, thereby keeping the calorie count low. Grilling, steaming and baking are other healthy ways to cook fish.

For the best poached fish, you should choose firm, meaty fish like halibut, swordfish, haddock, trout, cod, salmon, or hake. Rinse the fish steaks and pat them dry using paper towels.

Put the fish in a pan, which is just big enough to hold them. Add liquid until the fish is just covered, then bring the liquid to a simmer over a medium heat. Do not boil the liquid, else the fish is likely to fall apart. For the liquid, you can use water as the base and then add wine, stock, lemon juice, lime juice, or anything else, which complements the fish flavor.

You might need to adjust the heat to keep the liquid at a gentle simmer. Let the fish cook for about ten minutes or until it flakes easily with a fork and the center is opaque. Take the fish out of the poaching liquid using a slotted spatula, so it does not break apart. Use a paring knife to remove the bones and skin from the fish.

Recipe for Poached Sole with Fennel and Orange

You can use orange roughy or sole in the following poached fish recipe. The fish is enhanced by using orange juice, fennel, wine and more for the poaching. This is an easy recipe, yet it has the perfectly balanced flavor of a gourmet dish. This poached sole recipe serves two people and is delicious with boiled potatoes or rice and green beans. Gut the fish before you begin, or have your fishmonger do it for you.

You will need:

* 2 prepared sole (about 1 pound)
* 2 finely chopped shallots
* 1/4 cup dry white wine
* 1 tablespoon white wine vinegar
* 1/4 cup orange juice
* 2 strips orange zest, removed with a peeler
* 1 tablespoon unsalted butter
* 1/2 cup water
* 1/2 teaspoon fennel seeds
* Salt and black pepper, to taste

How to make it:

Boil the wine, orange juice, shallots, vinegar, and orange zest and fennel seeds until nearly all the liquid evaporates. Add the liquid and bring the liquid to a boil again. Add the fish, cover the pan and simmer it gently for ten minutes or until the center of the fish is opaque and it is cooked through.

Transfer the fish to two serving plates, covering it with aluminum foil to keep it warm. Boil the poaching liquid until it reduces to a third of a cup, then swirl in the butter. Add salt and pepper to season the sauce and sieve it, and then serve it with the fish.

Whether you or your partner are keen fishermen or you simply like to cook fish, you can find plenty of delicious and easy fish recipes on food blog websites. A recipe search is the answer if you are looking for a particular fish cooking method or you want to use specific ingredients.