Poached Fish with Olive Oil and Lemon

Skip the high heat and harsh cooking methods. This recipe for poached fish emphasizes a gentle cooking process that preserves the fish's delicate texture and flavor. Ideal for salmon or other thick-cut fillets, it delivers a tender, aromatic dish enhanced with olive oil and lemon.

Ingredients

Poaching Liquid

• 2 quarts water
• 2 cups dry white wine
• ½ large yellow onion, diced large
• 4 medium carrots, diced large
• 2 celery ribs, sliced thick
• 6 garlic cloves, peeled and smashed
• 3 sprigs flat-leaf parsley
• 3 sprigs thyme
• 1 bay leaf
• 2 Tbsp kosher salt
• 1 Tbsp whole black peppercorns

Fish

• 3 to 4 lb. skin-on fish fillets (e.g., salmon or bass), pin bones removed
• 1 lemon, cut into wedges
• Olive oil for drizzling

Instructions

Step 1: Prepare the Poaching Liquid

1. Combine the water, white wine, onion, carrots, celery, garlic, parsley, thyme, bay leaf, salt, and peppercorns in a large pot.
2. Bring to a boil, reduce heat, and simmer for about 30 minutes to allow the flavors to meld.
3. Strain the liquid and set it aside. (This step can be done in advance.)

Step 2: Poach the Fish

4. Heat the reserved poaching liquid in a large, deep skillet over medium-low until steaming, but not simmering.
5. Submerge the fish fillets in the liquid, adding extra water if necessary to cover them completely. Maintain the liquid at a very low heat—avoid boiling or simmering.
6. Poach until the fish is opaque and cooked through, about 5 minutes per inch of thickness.

Step 3: Finish and Serve

7. Carefully remove the fish using a slotted spatula.
8. Plate the fillets, drizzle with olive oil, and finish with a squeeze of fresh lemon juice. Serve immediately.

Male Fertility Benefits

• Salmon: Rich in omega-3 fatty acids, which support hormone health and reduce inflammation.
• Olive Oil: Packed with antioxidants and healthy fats that promote sperm quality.
• Herbs & Spices: Thyme and parsley add flavor without excess sodium, contributing to overall wellness.

This gently poached fish recipe elevates salmon (or any thick fillet) to a masterpiece of tender, aromatic perfection. It's ideal for a light, nutritious meal that respects both the fish and your health.