Today’s poached sea bass recipe is an ideal recommendation for new home cooks. All it takes to whip up this incredible dish is one pot, fresh sea bass, your favorite aromatics, and a poaching liquid of your choice.
This dish is as flavorsome as it is simple, making it an excellent option for a cozy family dinner.
Is Poached Sea Bass Healthy?
Yes, our poached sea bass is healthy.
We carefully choose the ingredients to make sure that the dish adheres to our nutrition guidelines. This main course contains 500 calories, 4.6 g of saturated fat, and 544 mg sodium per serving, which are moderate numbers and within the limits of the guidelines.
Thanks to the sea bass, each serving contains 36.5 g of protein, which is known to promote bone and muscle health.
Sea bass: Sea bass fillets are known for their tender and flaky texture and by poaching them, we are taking that to another level: The flesh melts in your mouth and the skin is more flavorful than ever.
Vegetables: The aromatics—celery and onions—not only complement the flavor profile of the fish but also give it even more diverse layers of flavor. Moreover, these two fragrant vegetables combined with tomatoes and black olives create a delightful flavor base for the dish.
And it doesn’t stop there; the flavor exchange goes both ways with the natural taste of sea bass also seeping into the vegetables, making them richer.
Seasoning: We use an array of seasoning to elevate the dish: salt, pepper, pepper flakes, dried oregano, paprika, and cilantro.
This assortment of spices includes all kinds of flavors and makes this homey dish more luscious.
Poaching liquid: White wine and melted butter make up the poaching liquid. The wine adds flavor to the fish and butter gives it a satisfying texture.
Others: We serve the fish and vegetables with white rice and garnish them with parsley.
Can You Poach Fish in Milk?
Yes, you can. Poaching fish in milk will give you a uniquely creamy dish. Thanks to the high-fat content, milk helps draw out the essence of the aromatics you cook with the fish.
Sea bass will benefit greatly from milk. It will absorb the taste of the vegetables surrounding it and the creaminess of the milk. The overall flavors will be more intense and vibrant.
What Liquids Can Be Used for Poaching?
Aside from white wine and butter, which we use in this recipe, there are more liquid options when it comes to poaching.
Similar to butter, poaching in olive oil will also produce tender fish. If you’re looking for a lower-calorie and lighter option, broth is also a suitable choice.
For a more exotic and Asian-inspired dish, coconut milk is an interesting option for you to try.
How to Store and Reheat Leftovers
Poached sea bass should last for 3 days in the fridge and up to 4 months in the freezer. Transfer the leftovers to an airtight container before storing them.
To reheat, place the fish in a lined baking tray and cover it with foil to lock in the moisture. Cook in a 275 °F oven until warm.
Side Dishes for Poached Sea Bass
These are the side dishes that we love to serve alongside this beautiful main course. Give them a try and see what you think.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.