Citrus-Infused Poached Fish

Cuisine:

Chinese

Meal Type:

Main Dish

Diet Type:

Non-vegetarian

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| Share this Recipe

Citrus-Infused Poached Fish

| Share this Recipe
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Cuisine:

Chinese

Meal Type:

Main Dish

Diet Type:

Non-vegetarian

Prep Time:

10 minutes

Cooking Time:

10 minutes

Rest Time:

N/A

Total Time:

20 minutes

Serves:

1

340-420 kcals

kcal per serving (estimate)

Prep Time:

10 minutes

Cooking Time:

10 minutes

Rest Time:

N/A

Total Time:

20 minutes

Servings:

1

Calories Per Serving (estimate):

340-420 kcals

Citrus-infused poached fish is a light, healthful dish that uses the refreshing, tangy flavours of citrus fruits to enhance the fish’s natural flavour. Poaching the fish preserves its soft texture while absorbing zesty aromas, resulting in a beautifully aromatic and fresh dish.

Ingredients

  • Fish fillets – 2 no.
  • Water  – 250 ml
  • Garlic  – 2 cloves 
  • Ginger  – 1 slice 
  • Lemon juice  – 20ml
  • Fresh herbs   – To taste 
  • Salt and pepper – To taste  
  • Chilli  – 1 small no
  • Olive oil – 1 tsp
  • Steamed vegetables – 1 cup (250g)
  • Quinoa – ½ cup (125g)

Instructions

  • Simmer one cup of water, lemon juice, smashed garlic, ginger, and a little olive oil in a shallow pan. Use lemon juice, salt, and pepper to season fish fillets. Add the fillets and cover once the liquid has simmered. Poach until opaque and flaky, 6 to 8 minutes.
  • Broccoli, zucchini, and spinach should be steamed for five to seven minutes. As directed on the package, cook the brown rice or quinoa for 10 to 15 minutes.
  • Arrange the fish on a plate and add some lemon juice and fresh herbs as decoration. Serve with nutritious grains and steamed veggies.

Healthy Tips & Facts

  • Opt for white fish like cod, tilapia, or sole. They are lower in fat and calories but still high in protein.
  • Instead of adding oil, use fresh lemon, herbs, and spices to enhance the flavour without the extra fat.
  • Serve with plenty of steamed vegetables, such as broccoli, zucchini, or spinach, to boost fibre, vitamins, and minerals while keeping the dish moderate in calories.
  • Instead of salt, season with fresh herbs such as cilantro, parsley, or dill to enhance flavour and nutrition.
  • Combine with quinoa, brown rice, or barley to increase fibre intake and make the meal more satisfying.
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