Tender and Juicy Boiled Bass Fillet
Nutritional value per serving
Calories250kcal
Carbs0gram
Fat5gram
Protein30gram
Ingredients
- Bass fillet - fresh and skin-on if possible, look for firm flesh and a fresh smell500 g
- Water, preferably filtered or bottled for the best taste1 liter
- Salt - to season the water, use sea salt for best flavor1 tbsp
- Lemon, cut into slices, choose fresh and juicy lemons1 piece
- Fresh herbs (e.g., dill or parsley) for garnish, optional but adds aromaa few sprigs n/a
- Black peppercorns, optional, for mild flavor infusion5-6 pieces
This recipe guides you through boiling bass fillet so it comes out tender, juicy, and full of flavor. Boiling is a gentle cooking method that helps retain the natural moisture without added fat. You'll need just a few simple ingredients and a little patience. The total cost for the ingredients is approximately $12 (about 11 euros, 9 pounds, or 950 rupees). Each serving contains around 250 kcal, making this dish suitable for a light, healthy diet. The recipe is easy to prepare and takes about 25 minutes from start to finish.
Preparation instructions
Prepare the poaching liquid
1Pour 1 liter of water into a wide saucepan or skillet. Add 1 tablespoon of salt, lemon slices, and peppercorns to the water. Bring it to a gentle simmer over medium heat. Simmer means small bubbles should form around the edge, not a rolling boil. This ensures gentle cooking and tender fish. This will take about 5 minutes.
Prepare the bass fillets
2While waiting for the water to simmer, rinse the bass fillets gently under cold running water and pat them dry with paper towels. Inspect for any small bones and remove with clean tweezers. This step helps avoid any unpleasant surprises and keeps the fish safe to eat.
Poach the bass fillets
3Once the water is gently simmering, reduce the heat to low. Slide in the bass fillets carefully. Make sure the water covers the fish completely. Maintain a very gentle simmer (not boiling) to keep the fillets tender. Poach the fillets for 8-10 minutes depending on thickness. A general guide is 10 minutes per inch of thickness.
Check doneness and safe internal temperature
4To check if the fish is done, use a fork to gently press against the fillet. The fish should flake easily and be opaque throughout, with no translucent raw portions. For food safety, the internal temperature should reach 63°C (145°F). Use a food thermometer inserted into the thickest part of the fillet to confirm.
Remove and serve
5Use a slotted spoon or spatula to carefully lift the fillets out of the poaching liquid. Transfer them to a warm plate. Garnish with fresh herbs and a squeeze of fresh lemon juice. Serve immediately for best texture and flavor.
Cooking Tips
-Avoid overcooking the bass as it can become tough and dry. Keep the water at a gentle simmer, not a rolling boil.
-If you don’t have a thermometer, look for opaque flesh and easy flaking as indicators of doneness.
-You can substitute lemon with slices of orange or lime for a different flavor profile.
-Use fresh herbs like dill, parsley, or basil to enhance aroma and presentation.
-Store any leftovers in the refrigerator in an airtight container and consume within 2 days.
Equipment needed:
- Wide saucepan or skillet with a lid
- Food thermometer (for checking fish doneness)
- Slotted spoon or spatula
- Cutting board and sharp knife
- Paper towels
- Measuring spoons
Grocery shopping list with approximate costs:
- [ ] Bass fillets (500 g) - $8.00 (Choose fresh fillets with a firm texture and mild sea smell.)
- [ ] Lemons (1 piece) - $0.50 (Pick firm, heavy lemons for juiciness.)
- [ ] Fresh herbs (dill or parsley) - $1.50 (Opt for bright green stems without wilted leaves.)
- [ ] Sea salt (small packet) - $1.00 (You likely have this; choose a fine sea salt for best dissolution.)
- [ ] Black peppercorns (small packet) - $1.00 (Optional; freshly crushed pepper adds aroma.)
Total approximate cost: $12.00
FAQ
How do I know when the bass fillet is fully cooked?
The bass is fully cooked when it flakes easily with a fork and is opaque throughout. Using a food thermometer, it should reach an internal temperature of 63°C (145°F).
Can I use frozen bass fillets for this recipe?
Yes, but make sure to thaw them completely in the refrigerator before boiling. Cook the fillets immediately after thawing to ensure safety and best quality.
Is boiling a healthy way to cook bass?
Yes, boiling or poaching bass is a healthy cooking method because it avoids added fats and preserves moisture, resulting in tender, flavorful fish.
Can I add other ingredients while boiling the fish?
Absolutely! You can add aromatics like onion slices, garlic cloves, or bay leaves to the poaching liquid to enhance flavor.
Can I use this method with other types of fish?
Yes, this gentle poaching method works well with other white fish fillets like cod, haddock, or tilapia.