Name: Savory Tomato Poached Fish with Shallot Oil
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 500 g White fish fillets; 4 tablespoons Olive oil; 3 medium Shallots, thinly sliced; 3 cloves Garlic, minced; 400 g can Crushed tomatoes; 1 cup Fish stock; 1 teaspoon Salt; 0.5 teaspoon Black pepper; 2 tablespoons Fresh cilantro, chopped; 1 Lime, cut into wedges

Welcome to a delicious journey that features a delightful recipe: Tomato Poached Fish with Shallot Oil! This dish is a testament to how simple ingredients can come together to create an exquisite meal. Imagine tender white fish gently poached in a rich tomato broth, crowned with aromatic crispy shallots and a sprinkle of fresh herbs. This combination not only tantalizes your taste buds but also offers a light yet deeply flavorful experience that’s perfect for any occasion. Ideal for those following a low-calorie diet, this recipe makes a wonderful weeknight dinner or a special dish for entertaining guests.

The beauty of tomato poached fish lies in its simplicity and elegance. Within just 35 minutes, you can present a stunning dish that looks and tastes like a culinary masterpiece. The bright flavors from the tomatoes and the zestiness of lime complement the delicate fish, bringing forth a medley of taste that’s refreshing and fulfilling. Whether you’re looking for a healthy meal option or just a comforting dish to savor, this recipe has you covered!

Why You’ll Love This Tomato Poached Fish

Flavorful: The rich tomato broth infuses the fish with a mouthwatering depth of flavor.
Healthy: This dish is low in calories and packed with nutrients, making it a nutritious choice.
Quick & Easy: With just 15 minutes of prep time, this dish comes together in under 40 minutes!
Impressive Presentation: The vibrant colors and textures will impress family and guests alike.
Customizable: You can easily adapt the recipe with different herbs or side dishes to suit your taste.

Preparation Phase & Tools to Use

Before diving into the cooking process, ensure your kitchen is ready for some culinary magic! Gather all your ingredients and tools. You will need a wide skillet for poaching the fish, a small saucepan for frying the shallots, and a sharp knife for chopping vegetables. Having a wooden spoon or spatula handy will make stirring the broth easy. Additionally, a measuring cup for the fish stock and a chopping board for the garlic and shallots will enhance your efficiency while cooking.

It’s beneficial to prep your ingredients beforehand: thinly slice your shallots, mince the garlic, and have your fish fillets ready. This not only streamlines the cooking process but also helps keep you organized. The smoother your prep, the more enjoyable cooking will be!

Ingredients

500 g White fish fillets
4 tablespoons Olive oil
3 medium Shallots, thinly sliced
3 cloves Garlic, minced
400 g can Crushed tomatoes
1 cup Fish stock
1 teaspoon Salt
0.5 teaspoon Black pepper
2 tablespoons Fresh cilantro, chopped
1 Lime, cut into wedges

Instructions

Step 1: Prepare the Broth

Start by heating 2 tablespoons of olive oil in a wide skillet over medium heat. Once the oil shimmers, add the minced garlic and cook for about 30 seconds, just until it becomes fragrant and lightly golden. Be sure not to overcook the garlic as it can become bitter. Next, stir in the crushed tomatoes along with the fish stock, seasoning with salt and black pepper. Bring this flavorful mixture to a gentle simmer, allowing the ingredients to harmonize.

Step 2: Poach the Fish

Gently nestle the white fish fillets into the simmering tomato broth. Ensure that the fish is submerged for even cooking. Cover the skillet and let the fish poach for approximately 8 to 10 minutes. You’ll know it’s done when the fish has turned opaque and flakes easily with a fork. Keeping the heat at a gentle simmer prevents the fish from becoming tough, ensuring a tender texture.

Step 3: Prepare the Shallot Oil

While the fish is poaching, take a small saucepan and heat the remaining olive oil over medium heat. Add the sliced shallots and fry them, stirring occasionally, until they become golden brown and crispy. This should take about 5-7 minutes. Once ready, use a slotted spoon to transfer the shallots onto paper towels to drain excess oil. Be careful as they can cook quickly!

Step 4: Serve and Enjoy

Once the fish is beautifully poached and flaky, carefully plate the fish and spoon the rich tomato broth over it. Drizzle the crispy shallot oil on top for an added crunch and garnish with chopped cilantro. Serve with lime wedges for a zesty finish. Squeeze fresh lime juice over each serving to intensify the flavors and enjoy your delightful meal!

Variations

Protein: Substitute the white fish with salmon or shrimp for a different flavor profile.
Vegetables: Incorporate bell peppers, zucchini, or spinach for added nutrition and flavor.
Spices: Add a pinch of chili flakes or smoked paprika for an extra kick and depth to the broth.

Cooking Notes

Ensure that the broth remains at a gentle simmer throughout the cooking process to maintain the fish’s tenderness.
For the best texture, pat the fish dry with a paper towel before adding it to the broth.
If you like more pronounced flavors, allow the broth to simmer longer before adding the fish.

Serving Suggestions

Pair with a side of crusty bread to soak up the delicious broth.
Serve over a bed of rice or quinoa for a heartier meal.

Tips

Use fresh herbs like parsley or dill as an alternative for garnishing if cilantro isn’t available.
If you’re not a fan of shallots, you can substitute them with finely chopped onions.
Experiment with different types of tomatoes, such as fire-roasted, for an interesting twist on the broth.

Prep Time, Cook Time, Total Time

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Nutritional Information

Calories: Approximately 280 per serving
Protein: 25 g
Sodium: 700 mg

FAQs

Can I use frozen fish for this recipe?

Yes, you can use frozen fish. Just ensure it’s fully thawed and patted dry before cooking for the best results.

What type of white fish is best for poaching?

Fish like cod, tilapia, or haddock work wonderfully for poaching due to their mild flavor and flaky texture.

Can I prepare the broth in advance?

Absolutely! You can prepare the tomato broth ahead of time and reheat it before adding the fish.

What can I serve with this dish?

This poached fish pairs beautifully with a side salad, steamed vegetables, or a grain like rice or couscous.

Conclusion

Tomato Poached Fish with Shallot Oil is more than just a meal; it’s a culinary delight that combines simplicity and flavor in one go. The process is straightforward and quick, making it perfect for busy weeknights or a laid-back weekend meal. With a fresh and healthy profile, this dish can cater to various dietary preferences, ensuring everyone at your table can enjoy it. Don’t hesitate to try this fabulous recipe in your own kitchen, and feel free to tweak it according to your tastes. We’d love to hear your feedback and explore any variations you create, so be sure to share your thoughts and pictures with us. Happy cooking!