Whether in butter, milk, or court-bouillon, this easy and oft-overlooked technique is more flavorful than you may think.
Put away the searing-hot pan and step away from the fiery grill. When I was writing my book, The Pacific Northwest Seafood Cookbook, I found that most people cook fish the same way they cook meat. Learning how to poach fish, on the other hand, is an easy, forgiving, and flexible way to cook this leaner and more delicate food. This way makes it less likely that the fish will get too done because the right temperature for the poaching liquid is just a bit warmer than the perfect cooking temperature. This method also works well for almost all kinds of fish, from firm white fish like cod and tilapia to fattier fish like salmon and crustaceans like shrimp and lobster. You can poach fish in a lot of different liquids and serve it with a lot of different sauces, or none at all.
You can poach any kind of fish in almost any liquid, but I suggest you don’t poach whole fish until you know how to poach fillets. You can use skin-on or -off fillets (but know that poaching tends to produce less-than-appetizing, somewhat slimy skin). Many recipes for poaching call for court-bouillon, a quick and light broth. But I think you should start with an even simpler liquid. Any moderately salted broth thinned with wine works nicely, as does salted milk. Oil- or butter-poaching works particularly well for lean fish such as halibut or albacore. If you want the butter to taste even better, brown it. Just make sure to bring it back down to poaching temperature before you add the fish. ).
Poaching is a simple, healthy cooking method that results in delicately cooked fish with a light, silky texture. But when it comes to the poaching liquid, cooks are divided – should you use water or milk? Both liquids can yield delicious results, but they produce very different effects. Here, we’ll compare poaching fish in milk versus water and offer tips to make your poached fish perfect, no matter which liquid you choose.
How Poaching Works
First let’s quickly review how poaching works. To poach, you gently simmer the fish in a liquid that’s around 160-180°F. This delicate heat tenderizes the proteins and results in uniformly cooked fish without overcooking the exterior before the interior is done.
Poaching liquid options include
- Water
- Milk
- Wine or broth
- Oil or butter
The liquid imparts subtle flavor while keeping the fish moist, so choose one that complements your recipe. Avoid salty liquids like seawater which can make the fish taste overly briny
Poaching In Water
Using plain water as the poaching liquid is straightforward and won’t interfere with other flavors you add. Here are some benefits to poaching fish in water:
-
It’s neutral-tasting so it doesn’t influence the fish’s flavor. Seasonings come through cleanly.
-
Water is easy to control temperature-wise for gentle, even cooking.
-
You can use aromatics in the water like citrus, herbs, garlic, peppercorns to infuse the fish with flavor.
-
Water poaching is healthy – no added fat or calories.
-
Poaching in water keeps fish light, clean-tasting, and subtle.
So for simple white fish fillets, lean cuts like cod or halibut, and fish for Asian dishes, water is an excellent choice. Just add some aromatics to the water for extra dimension.
Poaching in Milk
Milk offers another option with its own advantages:
-
Milk has fat, protein, and sugars that get absorbed into the fish, creating a silky texture and mild sweetness.
-
The milk solids brown just a bit, lending nutty flavors.
-
Milk has a high fat content which carries other flavors well, intensifying any aromatics like garlic or herbs.
-
The sugars in milk caramelize slightly, contributing rich depth.
-
Milk poaching feels luxurious and works well with richer fish like salmon, tuna, and swordfish.
So for heartier fish that can stand up to the creamy milk flavor, poaching in milk is ideal. You get beautifully tender fish with a dose of indulgence.
Milk vs. Water Poached Fish: Key Differences
To summarize the main differences:
-
Texture – Milk-poached fish turns out richer and more velvety. Water-poached fish is lighter.
-
Flavor – Milk has a sweetness and nuttiness from the sugars and milk solids. Water showcases the pure fish and aromatics.
-
Appearance – Milk-poached fish is bright white. Water-poached fish looks more translucent.
-
Best Fish – Milk suits salmon, tuna, halibut. Water allows delicately flavored fish to shine.
-
Fat & Calories – Milk adds about 100 calories per cup. Water adds zero fat or calories.
So in choosing milk vs. water, consider the type of fish and the flavor and texture you want. Both have their merits.
Tips for Poaching Fish in Milk or Water
Follow these tips for perfect poached fish, whether you use milk or water:
-
Choose fresh, sushi-grade fish – high quality ensures the best results.
-
Cut fish into even-sized portions – to cook at the same rate. Aim for 4-6 oz portions.
-
Pat fish dry – excess moisture can cause splattering when added to the hot liquid.
-
Preheat poaching liquid – heat milk or water to 160-180°F before adding fish.
-
Use a wide, shallow pan – to poach fish in a single layer. The sauce pan shape helps maintain temperature.
-
Simmer gently – keep heat just below a boil to prevent jostling and breaking up the fish.
-
Check fish at thickest point – aim for 130-140°F on instant thermometer, opaque throughout.
-
Time it carefully – delicate fish like tilapia may only need a couple minutes after the liquid returns to a simmer. Firmer tuna or salmon may need 6-10 minutes.
-
Rest the fish – let poached fish sit in the hot liquid off heat for 5 minutes before serving.
Top Flavorings for Poaching Liquid
One benefit of poaching is infusing the bland poaching liquid with aromatics and seasonings that gently flavor the fish. Try:
-
Fresh herbs – dill, basil, parsley, cilantro, thyme
-
Spices – whole black peppercorns, coriander seeds
-
Citrus – lemon, lime, orange zest and/or juice
-
Aromatic veggies – sliced onions, fennel, garlic
-
Wine, sake, vinegar – for acidity
-
Salt (use sparingly) – dissolved in the liquid only flavors fish lightly
Get creative with your own spice combinations to give a signature flair.
Serving Poached Fish
Poached fish makes an elegant, light entree. Serve it:
-
On greens with vinaigrette and shaved vegetables for a composed salad
-
Over rice, quinoa, or pasta with the poaching liquid for a one-pan meal
-
With sautéed vegetables like green beans, asparagus, or broccoli
-
In tacos, sandwiches, fish cakes, or fish pie for casual meals
-
As the protein for breakfast – pair with eggs, roasted potatoes, and tomatoes
-
Chilled in a salad, over greens, or on crusty bread for a refreshing lunch
The possibilities are endless for how to transform your poached fish into craveable meals.
Favorite Poached Fish Recipes
To get you started, here are some incredible poached fish recipes to try:
-
Lemony Poached Salmon – simmered in a bright, citrusy broth
-
Poached Halibut with Charred Tomato Salsa – perfect for summer
-
Poached Tuna Salade Nicoise – a French bistro classic
-
Poached Cod with Miso Vegetable Broth – full of Japanese flavor
-
Curry Spiced Poached Fish – served over coconut rice
-
Mediterranean Poached Sea Bass – olives, tomato, herbs, and wine
-
Poached Arctic Char with Root Vegetables – perfect for fall or winter
-
Poached Trout Amandine – finished with browned almonds
So grab some fresh fish and experiment with milk and water poaching. Both have so much to offer in terms of easy, healthy meals. Poached fish is light, versatile, and elegant – ideal for everything from casual family dinners to impressive date-night bites. Give it a try!
STEP 1: Heat your liquid to a gentle simmer.
Put just enough liquid in a wide pot or deep skillet to cover the fillets. If you need to, check this before you heat the liquid. Put the pan over medium-low heat and heat it until it starts to simmer. Then lower the heat so that the liquid stays somewhat moving but doesn’t make bubbles that show it’s simmering. You’ll need to use an instant-read thermometer to check the temperature of the fat-based poaching liquids because they don’t bubble as much as water and water-based liquids. You’re going for 140 to 160 degrees Fahrenheit. If you don’t want to worry too much about keeping the temperature just right, most stoves can’t do that.
STEP 2: Slide fish gently into liquid and let it cook.
Place the fillet on the fish spatula and slide it gently into the liquid. Repeat with as many fillets as needed without crowding the pan. It will take longer to cook more fillets at once because it takes longer for the poaching liquid to return to poaching temperature. To keep the liquid from getting too hot, keep an eye on it while it cooks and adjust the heat as needed. Again, this is a forgiving method; your fish will be fine if the liquid starts to bubble; just lower the heat.