Perfectly Tender Poached Hake Fillet
Nutritional value per serving
Calories220kcal
Carbs4gram
Fat6gram
Protein25gram
Ingredients
- Hake fillets (fresh or thawed) - choose fillets that are firm to the touch and smell fresh, with no sliminess or ammonia odor2 pieces (approx. 150g each)
- Water500 ml
- White wine (optional, choose a dry white wine)100 ml
- Lemon juice (freshly squeezed)2 tbsp
- Bay leaf1 piece
- Black peppercorns (whole)5-6 pieces
- Salt1 tsp
- Fresh parsley (chopped, for garnish)1 tbsp
This recipe guides you through poaching hake fillets to achieve tender, moist results every time. Poaching is a gentle cooking method that uses simmering liquid to cook the fish evenly without drying it out, making it perfect for delicate white fish like hake. The total cost of ingredients is approximately $12 USD / €11 / £9 / ₹900. The dish provides about 220 kcal per serving, is suitable for pescatarian and gluten-free diets, is easy to prepare, and requires about 25 minutes total time.
Preparation instructions
Prepare the poaching liquid
1In a wide, shallow pan, combine water, white wine (if using), lemon juice, bay leaf, black peppercorns, and salt. Bring the mixture to a gentle simmer over medium heat. Simmering means small bubbles gently rising to the surface, not a rolling boil.
Add the hake fillets
2Carefully place the hake fillets in the simmering liquid, ensuring they are submerged. Adjust the heat to maintain a gentle simmer. Avoid boiling as it may toughen the fish.
Poach the hake
3Cover the pan with a lid and let the hake cook gently for 8-10 minutes. The fish is done when it flakes easily with a fork and reaches an internal temperature of 63°C (145°F). Use a food-safe thermometer inserted in the thickest part to check temperature.
Remove and serve
4Using a slotted spatula, carefully transfer the hake fillets to serving plates. Discard the bay leaf and peppercorns. Garnish with chopped fresh parsley. Serve immediately with your choice of sides.
Cooking Tips
1For best results, handle fish gently to prevent breaking the fillets.
2Use a wide pan so the fillets lie flat and cook evenly in the poaching liquid.
3Always use a clean thermometer to check the temperature for food safety.
4If you don't have white wine, substitute with additional water and a splash of white vinegar for acidity.
5To avoid cross-contamination, wash your hands and utensils thoroughly after handling raw fish.
Equipment needed
- Wide shallow pan with lid
- Fish spatula or slotted spoon
- Food-safe instant-read thermometer
- Measuring spoons and cups
- Knife and chopping board
- Small bowl for lemon juice
Shopping List with Approximate Costs
- [ ] Hake fillets (2 pieces, approx. 300g total) — $10 / €9 / £7.50 / ₹750; Look for fresh smell and firm texture.
- [ ] White wine (100 ml, small bottle or from your cellar) — $2 / €2 / £1.50 / ₹150; Choose a dry white wine for best flavor.
- [ ] Lemon (1, for fresh juice) — $0.50 / €0.45 / £0.40 / ₹40; Pick firm lemons with a bright yellow color.
- [ ] Bay leaf (1 piece) — negligible cost; Select whole, intact leaves.
- [ ] Black peppercorns (small amount) — negligible cost; Use fresh peppercorns for better aroma.
- [ ] Fresh parsley (small bunch) — $1 / €1 / £0.80 / ₹80; Choose bright green, crisp leaves.
FAQ
Can I poach hake fillets from frozen?
It is best to thaw hake fillets completely before poaching to ensure they cook evenly and safely.
How do I know when the hake is fully cooked?
Cooked hake flakes easily with a fork and should reach an internal temperature of 63°C (145°F). Using a meat thermometer is the safest method.
Can I use water only for poaching?
Yes, you can poach hake in water only, but adding lemon juice and white wine or herbs enhances flavor.
How do I avoid overcooking the fish?
Keep the poaching liquid at a gentle simmer and monitor cooking time closely (8-10 minutes). Check temperature early to avoid overcooking.
Is it safe to reuse the poaching liquid?
It is not recommended to reuse poaching liquid that had raw fish in it due to food safety concerns.