Poached fish

Poached fish is a gentle cooking technique where fish is simmered in a flavorful liquid, such as broth, wine, or water with aromatics, resulting in a tender and moist texture. This method is popular in many cuisines worldwide, from French 'poisson poché' to Chinese steamed or simmered fish dishes, often featuring ingredients like ginger, scallions, and herbs.

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🍽️ Nutrition at a glance

Poached fish is typically low in carbohydrates and fat, making it a high-protein dish that provides essential nutrients like omega-3 fatty acids, vitamin D, and minerals such as selenium. A standard serving (about 150g) usually ranges from 150 to 250 calories, depending on the fish type and cooking liquid.

Nutrition breakdown

Calories	180 kcal
Protein	34 g
Carbs	0 g
Fat	4 g
Fiber	0 g
Sugar	0 g
Sodium	450 mg
Potassium	500 mg
Phosphorus	350 mg
Selenium	40 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	5 mg
Vitamin D	1.5 mcg
Magnesium	40 mg
Omega-3 (EPA+DHA)	800 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, poached fish is valued for its health benefits and is often associated with light, clean eating in various traditions, from Mediterranean diets to Asian wellness cuisines. Nutritionally, the poaching method helps retain more nutrients compared to frying, and the use of aromatic liquids can enhance flavor without adding excessive calories.