This recipe uses coconut milk to give poached fish a flavor boost
Google “poached fish” and you’re likely to end up with pages of recipes for low-fat, low-carb meals that are, frankly, not particularly delicious. In the name of health, most recipes call for cooking a mild-flavored white fish slowly in a liquid that does little to improve its flavor or texture.
To do justice to poached white fish, you’ll first want to consider the poaching liquid itself. Using a broth is certainly a low-calorie option, but that doesn’t mean it is the best. Instead, go for a more fat-filled medium — namely, coconut milk. It brings a silkiness to the fish in addition to richness, and it also helps to begin a blueprint of flavor to bring to the mild protein.
For salinity and umami, season the coconut milk with a generous amount of high-quality fish sauce — I like Red Boat, which you can find at Trader Joe’s and Kroger — along with an equal amount of lime juice for tang. Both additions hint at Thai cuisine, as does fresh basil. (Add the herbs whole so you can flavor the poaching liquid and remove them easily once the fish is done.) If you want a bit of heat, throw in thinly sliced jalapeno pepper. Yes, it will take you over the five-ingredient limit, but it’s certainly worth it if you’ve got it.
Once you’ve collected your ingredients, the cooking process is easy. Slice a pound of your favorite white fish into four equal-sized fillets (or purchase the fish already portioned). Season the fish and set it aside for a moment while you combine the remaining ingredients in a skillet. Taste the poaching liquid and add more fish sauce or lime juice, then bring it to a simmer. Reduce the heat to low, then gently slide in the fish. Cover the pan and let the fish gently cook until it begins to flake apart.
As soon as the fish is finished, transfer it, along with its cooking liquid, to a serving bowl as quick as you can to prevent the fish from overcooking. I like to garnish with a little extra basil and sliced jalapeno for a final pop of color. Top each portion with a generous scoop of steamed white rice — and don’t forget that flavorful coconut sauce.
- 1 pound skinless white fish, such as cod, cut into 4 fillets
- Salt
- 1 (14-ounce) can full-fat coconut milk
- 1/2 cup water
- 2 tablespoons high-quality fish sauce, such as Red Boat, plus more to taste
- 2 tablespoons freshly squeezed lime juice, plus more to taste
- 1 small bunch basil, divided
- Optional: 1 small jalapeno, thinly sliced
- On the side: Steamed white rice
- Season the fish with salt.
- In a large skillet with a tight-fitting lid, combine the coconut milk, water, fish sauce, lime juice, half of the basil, and the jalapeno, if using. Bring to a simmer over medium-high heat, then reduce the heat to low. Carefully slide the fish into the coconut mixture, cover, and cook gently until the fish just begins to flake apart, 5 to 7 minutes.
- Remove from the heat and transfer the fish and its cooking liquid to a serving bowl. Top with the remaining basil leaves and a few slices of jalapeno, if desired. Serve with the rice. Serves 4.
Nutritional information
Per serving: Per serving: 341 calories (percent of calories from fat, 65), 23 grams protein, 8 grams carbohydrates, 2 grams fiber, 26 grams fat (21 grams saturated), 50 milligrams cholesterol, 546 milligrams sodium.RELATED:
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