Poached Tilapia

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Since I’ve been doing a lot more cooking lately, I’ve been looking for some new ways to prepare fish for healthy meals during the week. Poaching fish is something I haven’t tried before, but it turns out to be a really great way to prepare healthy, flavorful fish!

The keys are to keep the temperature lower to cook the fish slowly, and to add some good aromatics to the poaching liquid to infuse some light flavor into the fish.


The result was a really silky, light fish dish even though I started with frozen tilapia fillets. I can only imagine how good this would taste with a really nice fresh piece of fish.  WAAAAY better tasting than broiling and definitely a healthy option. There are lots of possibilities with this cooking method b/c you can mix up the different liquids and aromatics. Give this cooking method a try if you are tired of eating dry, blah fish.




  • 4 fish fillets
  • 1 cup white wine
  • 3 garlic cloves
  • Handful of fresh herbs – parsley, rosemary, thyme
  • One lemon
  • Good olive oil
  • good salt
  • Mint for garnish


  1. Get a medium pot and add the wine, garlic cloves, fresh herbs, and zest of the lemon. Add water so that you have about 3 inches of liquid in the pot.
  2. Heat to boiling and turn down to medium low so the water is just barely bubbling.
  3. Add the fish fillets and cook. It took 8 minutes for the thin tilapia fillets. If your fish is thicker, like salmon or halibut, cook a few minutes more. Fish is done when you can poke through the middle and see the fish is not translucent anymore.
  4. Remove the fish from the pot and place on a plate.  Drizzle some GOOD olive oil on top. Add more lemon zest, a sprinkle of sea salt, and garnish with some mint and a wedge of lemon.


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