Poached fish is one of the easiest and healthiest meals you can ever prepare. Granted, on its own seems a bit bare, but once you taste it you'll know that appearances are deceiving indeed.
Poaching is an easy way to cook fish quickly and it’s a healthy alternative to frying. Poaching means that you can cook the fish thoroughly without having to use oil or butter, therefore keeping the calorie count low.
I like cooking this dish because there is not much cleaning to do afterwards, and the kitchen does not end up smelling like the inside of a fish shop. Besides, fish is healthy, low in fat, and high in phosphate (which is known as "brain food").
You should eat fish at least once a week to get all the necessary nutrients your body needs. As I live far away from the coast and fish isn't eaten that frequently here, I additionally take Omega 3 Fish Oil, just in case :-)
Choose a firm, meaty fish like halibut, swordfish, haddock, trout, cod, salmon, or hake. Try to use fresh fish – The fresher the fish, the better the dish!
1/2 kg fish fillet
1/2 cup of white wine
1/4 cup of lemon juice
Mixed herbs to taste, including ground pepper
This is what you do
Mix the wine and lemon and then simmer in a pan and cover with a lid.
Cut the fish fillet into 4 equal portions, and put them in the pan with the lemon and wine mix.
Add your favourite mixed herbs, and cover, simmering till the fish goes flaky, which would take about 5 to 10 minutes, depending on the type of fish you're cooking.
And that's that! In less than 20 minutes you have prepared a delicious low fat poached fish for 4.
How's that for efficiency?
You can have your poached fish with a nice combination of tasty steamed vegies. That would leave you with enough room to indulge in some delicious low fat dessert and even a couple of fruits. Yum!
Source: For Goodness Sake: An Eating Well Guide to Creative Low Fat Cooking