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Poaching fish is a quick, low fat method of cooking seafood and infusing flavour - particularly good for flat fillets.

Shopping list

Flat fish fillets - such as lemon sole
Wine/fish stock/water (for the cooking liquor)


Place the fillets in a shallow pan and moisten with a little wine or fish stock, water will do if you don't have anything else. Cook in the least liquid possible - there should only be sufficient liquid to keep the fish from frying; the fillets will produce their own liquid during the cooking process.

Cook over a low heat for around 5 minutes and remove just before the fish is fully cooked - fish will always continue to cook a little on its own in residual heat.

Cooking Tips:
Reduce the cooking liquor and add flavours you enjoy; keep them subtle - you don't want to over power the delicate flavour of the fish.

Add a little butter, cream or olive oil to the liquor just before serving to enrich the sauce.

Knorr offer a liquid fish stock that is ideal for fish cookery if you have no fresh stock.


Total Time30 minutes

Preparation Time10 minutes

Cooking Time20 minutes

Recipe TypeFish Cooking Methods

Fish TypeWhite Fish
White fish fillets

AuthorThe Cornish Fishmonger

Publication Date09 March 2012

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