Poached whitefish in a court-bouillon
Poached whitefish in a court-bouillon is a classic French preparation where delicate white fish fillets are gently simmered in a flavorful, aromatic broth. The court-bouillon is typically made with water, white wine, vinegar, and a mirepoix of vegetables (like carrots, celery, onions) along with herbs such as parsley, thyme, and bay leaves. This method is designed to infuse the fish with subtle flavor while keeping it incredibly moist and tender.
🍽️ Nutrition at a glance
This dish is high in protein and very low in carbohydrates and fat, making it a lean and nutritious option. A typical serving provides high-quality protein, omega-3 fatty acids, and essential minerals like selenium and phosphorus, with a calorie count generally in the range of 200-250 kcal.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 34 g |
| Carbs | 4 g |
| Fat | 8 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 380 mg |
| Selenium | 40 mcg |
| Phosphorus | 280 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 5 mg |
| Potassium | 450 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Iodine | 60 mcg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The 'court-bouillon' (short broth) is a foundational technique in French cuisine, emphasizing the principle of building flavor through aromatics rather than heavy fats. Nutritionally, poaching is one of the healthiest cooking methods as it requires no added oil and helps preserve the fish's delicate nutrients.
