Poached Fish
Healthy, dietary, and light - perfect for the whole family! Poached fish is a simple and quick recipe, suitable for children and for a diet-friendly menu. The fish is cooked in a small amount of water without oil, and the vegetables served with it become a light side dish.
Updated : 04 September, 2025
Easy
About 45 min.
Ingredients
1
Fish
1
Carrot
3
Celery stalk
150 grams
Cauliflower
1
Laurel leaf
10
Peppercorns
to taste
Dry spices
to taste
Salt
Sauce
50 grams
Butter
2 teaspoon
Wheat flour
1 cup
Broth
to taste
Salt
Table
Table of volume measurements:
- teaspoon - 5 ml
- dessert spoon - 10 ml
- tablespoon - 20 ml
- glass - 200 ml
Preparation
Step 1
Any fish will work for this recipe - sea or river, white or red. I used pike perch. You can use any vegetables, even frozen mixes. If the fish was frozen, thaw it by transferring it from the freezer to the fridge. Remove the head, tail, insides, and the black membrane (it can taste bitter). Scrape off the scales and cut off the fins.
Step 2
Fillet the fish. Slice along the backbone to the spine. Turn the fish on its side and cut the meat from the backbone with a sharp knife. Flip and repeat on the other side. Cut the fillets into two pieces. Season with salt and spices (fish seasoning works best). Leave to marinate while preparing the vegetables.
Step 3
Wash and peel the carrot. Cut into any shape; I chose circles.
Step 4
Chop celery stalks into pieces, removing the greens.
Step 5
Separate cauliflower into florets, then cut them into smaller pieces.
Step 6
For poaching, use a deep skillet, saucepan, or pot. Add a little water, bay leaf, and black peppercorns. Bring to a boil. Add carrots and celery, simmer for 2 minutes over low heat.
Step 7
Add the cauliflower. Simmer for 3-4 minutes, then add salt.
Step 8
Place the fish pieces on top of the vegetables.
Step 9
Cover the skillet with a lid. Poach the fish for 10-20 minutes, depending on the thickness of the fillets. Keep the heat very low.
Step 10
Prepare the white sauce for serving. Use good-quality butter for better flavor. The base can be vegetable or fish broth, or water if preferred.
Step 11
To make the sauce: melt butter in a saucepan over low heat. Add flour and stir quickly until mixed and lightly toasted.
Step 12
While stirring continuously, slowly pour in broth or water. The amount controls the sauce thickness.
Step 13
Cook the sauce until thickened. Add salt and a drop of lemon juice. It should be smooth and lump-free.
Step 14
To serve: place vegetables on a plate, top with fish, and drizzle with the white sauce. Enjoy!