Poached fish is an easy dinner for any night of the week. This hearty fish recipe gets a fresh flavor from tomatoes, olives, and basil. Learn how to poach fish!
Poaching fish is an easy way to create a healthy weeknight meal. This poached fish recipe gets flavor from tomatoes, olives, and fresh basil.
Moist and tender, this fish cooks in a flavorful, rich tomato sauce with olives and fresh basil. This dish is similar to the Italian dish called “Baccalà.” However, the cod is poached fresh instead of cured in salt.
Poaching fish is such an easy way to cook fish. Once the sauce simmers, it only takes 15 minutes for the fish to cook and will almost melt in your mouth; it’s so tender! David and I enjoyed this cod with some nice warm crispy bread to help soak up every bit of the broth out of the bowl.
Want to make a foolproof weeknight meal? Let me show you how!
What Does Poaching Mean In Cooking?
Poaching is a moist-heat cooking technique in which food is submerged into a liquid, usually at a low temperature. It’s important to know that the poaching liquid should never boil or the fish cooks too fast. This low heat cooking method is suitable for delicate foods such as eggs, poultry, and especially fish.
Because of the low cooking temperature, poaching fish is one of the easiest cooking methods. It cooks slowly and is easier to monitor, so the fish doesn’t become tough and chewy from overcooking.
Poaching fish is healthy because it keeps the flesh moist and juicy without adding fat. This cooking method also helps retain more nutrients than other cooking techniques.
What Is The Best Fish To Poach?
Select a fish with firm flesh. Most whitefish are perfect for poaching, but you could also use halibut or salmon. Some of our favorites are cod, snapper, trout, flounder, whiting, and rockfish. You could also use tilapia, but we don’t care for it.
For great quality fish, try Sitka Salmon Shares. They ship fish from the pacific northwest waters of Alaska directly to your home. They’re awesome!
How Long Does It Take To Poach Fish?
The fish is done when an instant-read thermometer reads 140 degrees. The fish should be opaque and begin to flake. The time will depend on the thickness of the fillets but typically takes about 10-15 minutes.
Ingredients You’ll Need To Make This Recipe
- Fish: Cod works beautifully with this recipe. Can use other whitefish such as halibut, snapper, pollock, flounder, whiting, or rockfish.
- Oil: Extra virgin olive oil or cooking oil of choice.
- Onion: yellow onion works best, but use what you have on hand.
- Herbs and Aromatics: dried oregano, fresh thyme, fresh basil, and fresh minced garlic
- Tomatoes: I use hand crush whole peeled tomatoes and juice from a can. Feel free to use summer tomatoes if you have them. Just simmer the sauce longer to remove the rawness.
- Stock: chicken stock or chicken broth. Could use white wine if you prefer.
- Olives: Black olives, pitted and drained. You could also use green olives. Make sure they are packed in salt water and not heavily salted brine. This will help you control the salinity of this seafood dish. You can find canned olives in the grocery store on the condiment aisle.
- Seasoning: Kosher salt and fresh cracked black pepper, to taste
How To Make Poached Fish With Tomatoes And Olives
- Saute the onions, fresh herbs, and garlic.
- Simmer with the tomatoes.
- Stir in the black olives and add the fish fillets.
- Poach for 10-15 minutes.
- Garnish with fresh basil, serve, and enjoy!
Tips for Poaching Fish
Follow these tips to make perfect poached fish every time:
- Make the cooking liquid flavorful to complement the fish you are poaching. In this recipe, chicken stock gives the tomatoes richness, while fresh basil offers brightness. The contrast between these two elements compliments the fish.
- Adjust your cooking time according to the thickness of your fish. The trick is to poach the fish gently over low heat. So don’t be tempted to turn up the temperature.
- Short on time? Use a can of prepared tomato sauce. It won’t need to simmer as long before adding the fish.
- The amount of time it takes for the fish to cook depends on the thickness of the fillets.
FAQs
You can poach the fish with the skin on or off. Leaving on the skin helps hold the fish together better as it simmers, but the texture is weird and rubbery inside your mouth. I almost always select fillets without the skin or remove them.
The best way to tell if your fish is done is by testing it with a fork. Stick the fork into the thickest part and twist. The fish should be opaque and flake easily.
Absolutely! However, you may need to simmer them longer to reduce the raw taste.
Making poached fish? We’d love your feedback. Leave us a comment and a star rating below. We value your opinion and appreciate your time.
See ya on the mountain!
For other fish recipes, CLICK HERE!
Poached Fish with Tomatoes and Olives
Useful Equipment:
Ingredients
- 32 ounce cod fillets (4) 6-8 ounce fillets, any firm whitefish fillets
- 2 tablespoons extra virgin olive oil
- 1 large onion sliced
- 1 teaspoon oregano dried
- 4 sprigs fresh thyme
- 2 cloves garlic minced
- 28 ounces whole peeled tomatoes and juice hand crushed, leaving some texture
- 1 cup chicken stock or chicken broth or white wine
- ¼ cup fresh basil leaves whole + extra chopped for garnish
- 6 ounces whole pitted black olives drained
- Salt and fresh cracked black pepper to taste
Instructions
- Heat the olive oil in a large skillet fitted for a lid over medium heat. Add the onions and oregano, and thyme sprigs. Saute until tender; about 5-7 minutes.
- Add the garlic and cook until fragrant, about 2 minutes.
- Pour in the tomatoes and juices, chicken stock, and fresh basil leaves. Simmer UNCOVERED for 30 minutes or until the sauce reduces and thickens slightly.
- Meanwhile, prepare the fish fillets by cutting them into 2×3 inch chunks and sprinkle them with salt and pepper.
- Stir in the black olives and add the fish fillets to the sauce. Cover and cook at a low simmer (not boiling) on medium-low for 10-15 minutes until the fish turns opaque and flakes. The fish is done when an instant-read thermometer should read 140 degrees. Time depends on the thickness of the fillets.
- Serve each fillet with a large spoonful or two of the delicious brothy tomatoes and olives garnished with fresh chopped basil.
Notes
- Select a fish with firm flesh. Halibut, salmon, cod, snapper, trout, flounder, whiting, rockfish, or tilapia.
- Make the cooking liquid flavorful to compliment the fish you are poaching. In this recipe, chicken stock gives the tomatoes richness, while fresh basil offers brightness. The contrast between these two elements compliments the fish.
- Adjust your cooking time according to the thickness of your fish. The trick is to poach the fish gently over low heat. So don’t be tempted to turn up the temperature.
- Short on time? Use a can of prepared tomato sauce. It won’t need to simmer as long before adding the fish.
- The amount of time it takes for the fish to cook depends on the thickness of the fillets.
Lizzie says
This is a recipe my mom made when i was little; she got sick and never told me recipe. I’ve been looking for years – this is it! Thank you!!! Delicious, easy, healthy, light. My kids love it too!