Tender & Healthy Boiled Pike Fillet
Nutritional value per serving
Calories180kcal
Carbs1gram
Fat3gram
Protein32gram
Ingredients
- Pike fillet (skinless, boneless if possible) - Choose fresh, firm, and slightly translucent fillets for best taste.400 g
- Water (for boiling)1 liter
- Lemon slices (for flavor and garnish)3 piece
- Bay leaf (optional, for aroma)1 piece
- Salt (fine sea salt preferred)1 tsp
- Black peppercorns (whole)5 piece
- Fresh parsley (chopped, optional, for garnish)1 tbsp
This recipe will guide you through boiling pike fillet to perfection — tender, healthy, and full of subtle flavors. Boiling fish is a gentle cooking method that preserves moisture and nutrients, ideal for those seeking a low-fat, nutritious meal. Pike is a freshwater fish with firm white flesh that benefits from cautious handling to avoid overcooking (which can cause toughness). This recipe yields 2 servings and is quick and straightforward, taking about 20 minutes total from start to finish. The total estimated cost of ingredients is approximately $7 USD (€6.5, £5.6, ₹575), making it budget-friendly and healthy. The dish contains approx. 180 kcal per serving with high protein, low fat, and is suitable for gluten-free diets. Cooking safety is emphasized with recommended internal temperature checks to ensure safe consumption, plus tips to avoid cross-contamination and maintain freshness. This is an easy recipe even for beginner cooks and requires just basic kitchen tools.
Preparation instructions
Prepare the boiling liquid
1Pour 1 liter of water into a medium saucepan. Add 1 teaspoon of salt, 5 whole black peppercorns, 1 bay leaf, and 3 lemon slices. Bring the water to a gentle boil over medium heat. This seasoned water will infuse subtle flavor into the pike fillet.
Add the pike fillet
2Carefully place the pike fillet pieces gently into the boiling water. The water temperature should reduce slightly but keep a gentle simmer (small bubbles around the edges, not a rolling boil). Simmer gently for 8 to 10 minutes. Cooking fish gently prevents toughening the flesh.
Check for doneness and safety
3To ensure the pike fillet is safely cooked and flaky, check the internal temperature with a food thermometer. The recommended safe minimum internal temperature for fish is 63°C (145°F). Also, the fish should appear opaque and flake easily with a fork. Avoid overcooking as it dries out the fillet.
Remove and serve
4Use a slotted spoon or spatula to carefully remove the fillet from the cooking liquid. Place on a warm plate. Garnish with fresh parsley and additional lemon slices if desired. Serve immediately for best taste and safety.
Cooking Tips
-If you don't have a food thermometer, split a thicker piece with a fork; it should flake easily and be opaque inside.
-Avoid reusing the boiling water for other cooking to prevent any cross-contamination with raw fish juices.
-For a richer flavor, substitute water with fish stock or add a small piece of onion and celery to the boiling liquid.
-Handle the fish with clean utensils and wash hands thoroughly before and after handling raw fish to avoid any cross-contamination.
Equipment needed
- Medium saucepan with lid
- Stove or heat source
- Slotted spoon or spatula
- Food thermometer (recommended for safety)
- Knife and cutting board (to chop parsley if used)
Shopping List
- [ ] Pike fillet (400g): Fresh or thawed from freezer; choose firm, translucent flesh.
- [ ] Lemon (3 slices): Opt for fresh lemons with bright skin.
- [ ] Bay leaf (1 piece): Available dried in spice section.
- [ ] Salt (1 tsp): Fine sea salt preferred for better dissolving.
- [ ] Black peppercorns (5 pieces): Fresh peppercorns for aroma.
- [ ] Fresh parsley (optional, 1 tbsp): Look for bright green leaves.
Approximate total cost: $7 USD
Tips: Select fresh fish with a mild smell; avoid fish that smells overly fishy or ammonia-like. Always check expiration dates on spices and herbs for optimal flavor.
FAQ
Can I boil the pike fillet from frozen?
It is best to thaw the fillet in the refrigerator overnight before boiling to ensure even cooking. Boiling from frozen can result in unevenly cooked fish.
How do I know if the pike fillet is fully cooked?
The fish is done when it reaches an internal temperature of 63°C (145°F) and flakes easily with a fork. The flesh should be opaque and not translucent.
Can I add other seasonings to the boiling water?
Yes, you can add herbs like dill, thyme, or onion slices for added flavor, but keep it moderate so the fish's fresh taste shines through.
Is it safe to boil fish?
Yes, boiling is a safe cooking method if you ensure the fish reaches the correct internal temperature of 63°C (145°F) and handle the raw fish hygienically to avoid cross-contamination.