Buzz
Do you find yourself always grilling fish? If you're growing tired of traditional fish preparation methods, why not try poaching fish in milk? This is a simple and quick way to cook even the most delicately flavored fish. Poaching fish in milk enhances its richness and creates a creamy sauce that you can drizzle over the cooked fish. All you need is fish, whole milk, and a pinch of salt. You can poach the fish on the stovetop, in the oven, or even in the microwave.
Ingredients
For poaching fish in milk
- 2 cups (500ml) whole milk
- A pinch of salt
- 2 skinless fish fillets, about 150g each
Steps
Poaching Fish on the Stove
Choose the fish. While you can poach any type of fish, it's best to select varieties that enhance in flavor when poached in milk. Mild-flavored white fish are ideal, such as fillets from species like:
- Sea bass
- Cod
- Haddock
- Sole
- Salmon
- Halibut
- Tilapia
Heat the milk and salt in a pot. Select a wide-bottomed pot and place it on the stove. Pour 500 ml of whole milk into the pot and add a pinch of salt. Turn the heat to low and gently bring the milk to a simmer.
- The milk will form small bubbles as it begins to simmer.
- You can also substitute milk with coconut milk, fish stock, or meat broth.
Add the fish and poach. Place 2 skinless fish fillets, each about 150 g, into the pot when the milk is gently simmering. The milk should cover about half of the fish. Continue simmering for 5-8 minutes after adding the fish.
- Try to select fillets of equal size to ensure even cooking.
- There's no need to flip the fish while poaching; it may break apart or overcook.
Check if the fish is cooked. Insert a bamboo skewer or metal skewer into the thickest part of the fish fillet. If the fish is done, the skewer will slide through easily and come out without resistance. If the skewer meets difficulty, the fish needs a bit more time to poach. When gently flaked with a fork, the cooked fish will separate into tender pieces.
- Cook the fish for an additional minute and check again. Fish cooks quickly, so frequent checks are necessary.
Remove the fish and serve. Use a slotted spoon to carefully lift the poached fish from the milk. Serve the poached fish with fresh vegetables, roasted potatoes, rice, or your preferred side dish.
- You can use the poaching liquid to create a creamy sauce. Try thickening the milk with a roux, cheese, or pureed vegetables (like cauliflower).
Poaching Fish in the Oven
Gather ingredients and preheat the oven. Preheat the oven to 190°C. Pour 2 cups (500 ml) of whole milk and a pinch of salt into a shallow baking dish. Stir to dissolve the salt. Place 2 skinless fish fillets, each about 150 g, into the dish, ensuring the milk covers about half of the fish.
- Make sure to use an oven-safe dish before placing it in the oven.
Bake until the fish flakes easily. Place the dish in the oven for 10-15 minutes. Cover the fish with parchment paper or wax paper to retain moisture from the milk. Use a fork to check if the fish flakes apart. If not, bake for a few more minutes and check again.
- You can bake frozen fish, just remember to add an extra 10 minutes to the baking time.
- There's no need to flip the fish while baking. It will cook evenly in the oven.
Broil the fish and serve. You can serve the poached fish immediately after removing it from the oven with your choice of sides. Alternatively, broil the fish for a few minutes under high heat before serving to achieve a golden, crispy top.
- Garnish the milk-poached fish with chili flakes, parsley, lemon slices, and a dollop of butter.
Poaching Fish in the Microwave
Gather your ingredients. Pour 2 cups (500 ml) of whole milk and a pinch of salt into a shallow baking dish. Stir to dissolve the salt. Place 2 skinless fish fillets, each about 150 g, into the dish, ensuring the milk covers about half of the fish.
- Depending on the size of the fish, a 20cm x 20cm dish should work. Ensure the dish is microwave-safe and fits comfortably inside the microwave.
Cover the dish and cook the fish in the microwave. Seal the dish tightly with plastic wrap. Use a knife to carefully poke a few holes in the wrap. Microwave the fish on high for about 3 minutes.
- You can also use a silicone lid or microwave-safe cover instead of plastic wrap.
Remove the fish from the microwave and check for doneness. Let it sit for 1 minute, then microwave for an additional 1 minute on high. Carefully pull the plastic wrap away from you to avoid steam burns. Use a fork to flake the fish; if it’s cooked, it will separate easily. If not, microwave for another 30 seconds and check again.
- Use oven mitts when handling the dish, as it will be very hot even after microwaving.
Tips
- While you can poach fish fillets with the skin on, they may curl during the process. Depending on the type of fish, the skin might also turn chewy.
What You'll Need
- Baking dish
- Plastic wrap
- Wax paper or parchment paper
- Oven mitts
- Skewer
- Slotted spoon
- Wide-bottomed pot
