Why You’ll Love This Recipe
Italian Poached Fish is a healthy and flavorful way to enjoy seafood. The combination of fresh herbs, garlic, and tomatoes creates a delicious base that enhances the natural taste of the fish without overpowering it. It’s light, yet satisfying, and the poaching technique allows the fish to retain its moisture and delicate texture. Serve it with crusty bread for dipping into the flavorful broth, or pair it with a light salad or roasted vegetables for a well-rounded meal.
Ingredients
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4 white fish fillets (such as cod, halibut, or tilapia)
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1 tablespoon olive oil
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1 medium onion, chopped
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2 cloves garlic, minced
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1 can (14.5 oz) diced tomatoes, with juice
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1 cup dry white wine (or vegetable broth for a non-alcoholic version)
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2 cups low-sodium chicken or vegetable broth
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1 teaspoon dried oregano
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1/2 teaspoon dried basil
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1/4 teaspoon red pepper flakes (optional, for heat)
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Salt and pepper, to taste
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Fresh parsley or basil, chopped (for garnish)
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Lemon wedges (for serving)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
1. Prepare the broth:
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In a large skillet or shallow saucepan, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened and translucent.
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Add the minced garlic and cook for another 30 seconds, until fragrant.
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Stir in the diced tomatoes (with juice), white wine, chicken or vegetable broth, oregano, basil, and red pepper flakes (if using). Bring the mixture to a simmer and cook for 5-7 minutes, allowing the flavors to meld together.
2. Poach the fish:
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Season the fish fillets with salt and pepper on both sides. Carefully place the fillets into the simmering broth, ensuring that they are submerged. You may need to gently spoon some of the broth over the fish to fully cover it.
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Cover the skillet with a lid and reduce the heat to low. Allow the fish to poach for 10-12 minutes, or until the fish is opaque and flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
3. Serve:
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Once the fish is cooked, carefully remove the fillets from the broth and transfer them to serving plates.
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Spoon some of the flavorful broth over the fish and garnish with fresh parsley or basil. Serve with lemon wedges on the side for an added burst of freshness.
4. Enjoy:
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Serve the Italian Poached Fish with crusty bread to soak up the delicious broth, or alongside your favorite side dishes like roasted vegetables, rice, or a simple green salad.
Servings and Timing
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Servings: 4
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Prep Time: 10 minutes
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Cook Time: 15 minutes
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Total Time: 25 minutes
Variations
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Use different fish: You can use any firm, white fish for this recipe, such as snapper, halibut, or mahi-mahi. Each will bring its own texture and flavor to the dish.
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Add vegetables: For extra flavor and texture, add vegetables like bell peppers, zucchini, or olives to the broth while it simmers. They’ll soak up the broth’s delicious flavors and add variety.
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Make it spicier: Add more red pepper flakes or a sliced jalapeño to the broth if you like a spicier kick.
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Add capers: Stir in a handful of capers to the broth for a tangy, briny flavor that complements the fish beautifully.
Storage/Reheating
Leftover Italian Poached Fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the fish and broth in a skillet over low heat, or microwave it in a covered dish. Be careful not to overheat the fish, as it can become dry.
The broth can also be refrigerated and used as a base for other soups or sauces. It will keep for up to 3 days in the fridge.
FAQs
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets, but be sure to thaw them completely before poaching. Frozen fish may need a slightly longer poaching time, so check for doneness by ensuring the fish is opaque and flakes easily with a fork.
Can I make the broth ahead of time?
Yes! You can prepare the broth in advance and store it in the refrigerator for up to 2 days. When ready to serve, reheat the broth and simply poach the fish just before serving.
What type of wine should I use for poaching the fish?
A dry white wine such as Sauvignon Blanc, Pinot Grigio, or Chardonnay works best for this recipe. The wine adds a subtle acidity and depth of flavor to the broth, but you can substitute it with vegetable broth or chicken broth if you prefer
Can I use canned tomatoes instead of fresh ones?
Yes! Canned diced tomatoes work great in this recipe and are often more convenient. Just make sure to use a high-quality canned tomato to get the best flavor.
How do I know when the fish is done?
The fish is done when it’s opaque and flakes easily with a fork. If you insert a fork into the thickest part of the fillet and it separates easily, the fish is ready.
Conclusion
Italian Poached Fish is a light, flavorful, and satisfying dish that is perfect for any occasion. The poaching method ensures the fish stays tender, and the aromatic broth brings together the flavors of tomatoes, herbs, and garlic in the most delicious way. It’s a healthy, quick meal that’s easy to prepare but full of complex, comforting flavors. Whether you’re a seafood lover or just looking for a fresh, easy dinner idea, this dish is sure to be a hit!
Italian Poached Fish
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Poaching
- Cuisine: Italian
- Diet: Gluten Free
Description
Italian Poached Fish (Pesce in Brodo) is a light, healthy, and flavorful dish where white fish fillets are gently poached in a rich broth made with tomatoes, garlic, herbs, and wine. This simple yet aromatic recipe brings out the delicate flavors of the fish, making it perfect for a quick, satisfying meal. Serve with crusty bread or a light salad for a complete and delicious dinner!
Ingredients
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4 white fish fillets (such as cod, halibut, or tilapia)
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1 tablespoon olive oil
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1 medium onion, chopped
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2 cloves garlic, minced
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1 can (14.5 oz) diced tomatoes, with juice
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1 cup dry white wine (or vegetable broth for a non-alcoholic version)
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2 cups low-sodium chicken or vegetable broth
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1 teaspoon dried oregano
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1/2 teaspoon dried basil
-
1/4 teaspoon red pepper flakes (optional, for heat)
-
Salt and pepper, to taste
-
Fresh parsley or basil, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
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Prepare the broth:
In a large skillet or shallow saucepan, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened and translucent.
Add the minced garlic and cook for another 30 seconds until fragrant.
Stir in the diced tomatoes (with juice), white wine, chicken or vegetable broth, oregano, basil, and red pepper flakes (if using). Bring the mixture to a simmer and cook for 5-7 minutes to meld the flavors. -
Poach the fish:
Season the fish fillets with salt and pepper on both sides. Carefully place the fillets into the simmering broth, ensuring they are submerged. You may need to spoon some broth over the fish to cover it completely.
Cover the skillet with a lid and reduce the heat to low. Poach the fish for 10-12 minutes, or until the fish is opaque and flakes easily with a fork. -
Serve:
Once the fish is cooked, remove the fillets from the broth and transfer them to serving plates.
Spoon some of the flavorful broth over the fish and garnish with fresh parsley or basil. Serve with lemon wedges for added freshness. -
Enjoy:
Serve the Italian Poached Fish with crusty bread to soak up the broth or pair it with roasted vegetables, rice, or a simple green salad for a complete meal.
Notes
Use different fish: Feel free to use any firm, white fish such as snapper, halibut, or mahi-mahi.Add vegetables: For extra flavor, add bell peppers, zucchini, or olives to the broth while it simmers.Make it spicier: Add more red pepper flakes or a sliced jalapeño for a spicier version.Add capers: For a tangy, briny flavor, stir in a handful of capers to the broth.
