Poached ocean perch in court-bouillon
Poached ocean perch in court-bouillon is a classic French-inspired dish where delicate, mild white fish is gently simmered in an aromatic broth of white wine, vinegar, and vegetables. The court-bouillon infuses the fish with subtle flavors of onion, celery, carrot, and herbs like bay leaf and parsley. It's a refined yet simple preparation often associated with coastal cuisine.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it a lean, nutrient-dense meal. A typical serving provides a good source of B vitamins, selenium, and phosphorus, with a calorie range of approximately 180-220 kcal.
Nutrition breakdown
| Calories | 195 kcal |
| Protein | 30 g |
| Carbs | 2 g |
| Fat | 6 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Selenium | 40 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5 mg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 420 mg |
| Magnesium | 35 mg |
| Vitamin B6 | 0.6 mg |
| Omega-3 Fatty Acids | 0.3 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The term 'court-bouillon' translates to 'short broth' in French, referring to the quick-cooking aromatic liquid rather than a long-simmered stock. Nutritionally, poaching preserves the fish's delicate texture and nutrients better than frying, while the acidic broth may aid in mineral absorption.
