Poached wolffish in court-bouillon
Poached wolffish in court-bouillon is a classic French seafood dish where firm, white wolffish fillets are gently simmered in an aromatic, acidic broth called court-bouillon. The broth is typically made with white wine, water, vinegar, and a mirepoix of vegetables like carrots, onions, and celery, along with herbs such as parsley, bay leaf, and peppercorns. It's a method that highlights the delicate flavor of the fish while infusing it with subtle, savory notes.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the lean wolffish providing a substantial amount of protein and essential nutrients like selenium and vitamin B12, with minimal fat. A typical serving would be relatively low in calories, generally falling in the range of 200-250 kcal.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 34 g |
| Carbs | 4 g |
| Fat | 6 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Phosphorus | 320 mg |
| Niacin (B3) | 4.5 mg |
| Potassium | 550 mg |
| Vitamin B6 | 0.6 mg |
| Magnesium | 45 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
The court-bouillon is a foundational technique in French cuisine, literally meaning 'short boil,' designed to poach delicate ingredients without harsh heat, preserving their texture and purity. Nutritionally, this gentle cooking method is excellent for retaining the fish's water-soluble vitamins and delicate omega-3 fatty acids.
