Cooking fish can be an intimidating task — turn your back and it’s overcooked and too dry. Poaching fish in olive oil is the perfect solution. It incorporates flavor while keeping the fish moist. And poaching it in the oven at a low temperature gently “bathes” the fish, leaving it with a silky texture, not at all oily like you’d expect.
Almost any fish can be poached this way. Start by flavoring the oil — here that’s with Spanish ingredients such as smoked paprika, orange zest, and garlic. Then, top the fish with fresh oranges for a burst of citrus flavor.
Makes
4 servings
Total Time
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Ingredients
ZEST:
WHISK:
Test Kitchen Approved
Test Kitchen Tip
Save the remaining strained oil for subsequent meals to poach other fish. Store it in a covered container in the refrigerator.
Instructions
Preheat oven to 250°.
Zest oranges and mince zest. Remove peel and pith from oranges. Slice oranges into rounds.
Whisk together oil, garlic, paprika, salt, pepper, and zest. Place flounder fillets in a 2-qt. baking dish. Pour oil mixture over the fish and top with orange slices.
Poach fish in oven until cooked through, about 1 hour. Garnish with parsley and divide fish and oranges among 4 serving plates.
After zesting oranges, cut off the ends, then trim away the peel and bitter white pith, and slice.
To keep the fish moist as it poaches, pour the oil mixture over the fish, making sure fish is submerged.
Test Kitchen Approved
Nutritional Facts
Nutritional Facts
Per serving
Calories: 305
% Daily Value*
Total Fat 15g 23%
Cholesterol 73mg 24%
Sodium 335mg 13%
% Daily Value*
Carbs 10g 3%
Protein 31g
*Percent Daily Values are based on a 2,000 calorie diet.
