Healthy Whole Boiled Pike – Simple & Nutritious Fish Recipe
Nutritional value per serving
Calories200kcal
Carbs0gram
Fat4gram
Protein30gram
Ingredients
- Whole pike fish, cleaned and gutted (choose fresh with clear eyes and firm flesh)1 piece, approx. 1.5 kg
- Water (for boiling)3 liters
- Salt (preferably sea salt)1 tbsp
- Fresh lemon slices4-5 pieces
- Bay leaves2 pieces
- Fresh dill (optional)a few sprigs
- Black peppercorns1 tsp
This recipe guides you through boiling a whole pike fish in a simple, healthy way that preserves its delicate flavors and nutrients. Pike, a freshwater fish, has firm, white flesh and a mild flavor that makes it perfect for boiling. This method involves minimal ingredients and is ideal for a nutritious meal without added fats. The total cost of ingredients is approximately $15, €13, £11, and ₹1200. The dish provides roughly 200 kcal per serving, high in protein, low in fat, suitable for a healthy diet including gluten-free and low-carb preferences. Complexity is easy, and cooking time is about 35 minutes total.
Preparation instructions
Prepare the pike
1Rinse the whole pike under cold running water. Make sure it is cleaned thoroughly, scaling it and removing all guts if not already done. Pat dry with paper towels. This ensures cleanliness and better flavor.
Prepare the cooking liquid
2In a large pot, add about 3 liters of water. Add 1 tablespoon of sea salt, fresh lemon slices, bay leaves, black peppercorns, and fresh dill sprigs. Bring the water to a gentle boil. The lemon and herbs infuse subtle flavors into the fish.
Boil the pike
3Carefully place the whole pike into the boiling water. Reduce heat to maintain a gentle simmer to avoid fish falling apart. Boil gently for about 25 minutes. This gentle cooking prevents overcooking and tough flesh.
Check for doneness and internal temperature
4After 25 minutes, check if the fish is cooked through. The flesh should be opaque and flake easily with a fork. Use a food thermometer and check the internal temperature at the thickest part of the flesh; it should reach at least 63°C (145°F) for safe consumption as per food safety guidelines.
Remove and serve
5Using a large slotted spoon or tongs, carefully remove the whole pike from the water. Let it drain and cool slightly for a few minutes. Serve with lemon wedges and enjoy your healthy boiled pike.
Cooking Tips
-Always practice safe handling by washing hands well before and after handling raw fish to avoid cross-contamination.
-If fresh pike is not available, frozen whole pike can be thawed overnight in the refrigerator.
-Avoid overcooking the fish as it will become tough and dry.
-You can substitute fresh dill with parsley or thyme if preferred.
Equipment needed
- Large cooking pot
- Food thermometer
- Slotted spoon or tongs
- Knife and cutting board
- Paper towels
Shopping List
- [ ] Whole pike fish (~1.5 kg) - approx. $12: Choose fresh with clear eyes and firm flesh for best flavor.
- [ ] Sea salt - approx. $1: Use pure and unrefined salt for better taste.
- [ ] Fresh lemons (2-3) - approx. $1.5: Pick firm, bright lemons without soft spots.
- [ ] Bay leaves (small pack) - approx. $1: Fresh is more fragrant, but dried works well.
- [ ] Fresh dill (small bunch) - approx. $1: Look for bright green, firm stems.
- [ ] Black peppercorns (small pack) - approx. $1: Freshly cracked will add nicer flavor.
Total cost approx.: $15
FAQ
How do I know when the whole pike is fully cooked?
Check that the flesh near the backbone is opaque and flakes easily with a fork, and the internal temperature reaches at least 63°C (145°F).
Can I use frozen pike?
Yes, thaw frozen pike overnight in the refrigerator before boiling, then proceed as normal.
Can I add other herbs or spices?
Certainly! Feel free to add parsley, thyme, or a couple of crushed garlic cloves to the boiling water for extra flavor.
Is it necessary to boil the fish at a simmer instead of a rolling boil?
Yes, simmering keeps the fish flesh tender and prevents it from falling apart, ensuring a better texture.
How should I store leftover boiled pike?
Refrigerate leftovers in an airtight container and consume within 2 days for best safety and quality.