Equipment
Ingredients
Lemon-Parsley Sauce
- 35 ml lemon juice
- 35 ml olive oil
- 30 ml water, hot
- 1 g salt, to taste
- ½ g black pepper, freshly ground, to taste
- 30 g parsley, chopped
Cod
- 6 cod fillets
- 1425 ml water
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 178 kcal
- Protein
- 27 g
- Carbohydrates
- 1 g
- Fat
- 7 g
- Fiber
- 0 g
- Sugar
- 0 g
- Sodium
- 149 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 65 mg
- Potassium
- 654 mg
- Calcium
- 32 mg
- Iron
- 0.9 mg
- Magnesium
- 51 mg
- Phosphorus
- 308 mg
- Zinc
- 0.7 mg
- Vitamin A
- 39 mcg
- Vitamin C
- 10 mg
- Vitamin D
- 1.4 mcg
- Vitamin E
- 1.9 mg
- Vitamin K
- 86 mcg
- Vitamin B6
- 0.4 mg
- Vitamin B12
- 1.4 mcg
- Thiamin
- 0.13 mg
- Riboflavin
- 0.11 mg
- Niacin
- 3.2 mg
- Folate
- 19 mcg
- Water
- 132 g
Sources: USDA FoodData Central
Method
In a small bowl, whisk the lemon juice, olive oil, hot water, salt, and pepper until the liquids are emulsified.
Stir the chopped parsley into the sauce and set it aside.
Bring 1425ml of water to a boil at 100°C (212°F) in a large saucepan over medium-high heat.
Carefully lower the cod fillets into the boiling water using a slotted spoon.
Once the water returns to a boil, reduce heat to low, cover, and simmer for 3 to 4 minutes until the fish reaches an internal temperature of 63°C (145°F).
Remove the fillets with a slotted spoon, allowing water to drain, and place them on serving plates.
Press the fish lightly with a spatula to separate the flakes slightly.
Spoon the lemon-parsley sauce over the fillets and serve immediately.
Chef's Notes
- For the best poaching liquid, use a light fish stock or court bouillon instead of plain water to add another layer of flavor to the cod.
- Ensure the water is simmering, not boiling, once the fish is added. A rolling boil can break apart the delicate fish fillets.
- The lemon-parsley sauce is an emulsion. Whisk vigorously to ensure the olive oil and lemon juice combine smoothly. If it looks separated, a few more vigorous whisks can often bring it back together.
- Don't overcook the cod. It should be just opaque and flake easily. The residual heat will continue to cook the fish slightly after removing it from the water.
Storage
Refrigerator: 24 hours — Store in an airtight container; texture is best when fresh.
Reheating: Warm gently in a covered pan with a splash of water over low heat to avoid toughening.
Troubleshooting
Fish is dry and rubbery
Cause: The water was kept at a rolling boil or the fish was cooked too long.
Fix: Cannot be fixed, but extra sauce can help mask the dryness.
Prevention: Ensure the heat is reduced to low immediately after the water returns to a boil and check doneness at 3 minutes.
Fish falls apart in the saucepan
Cause: Turbulence from boiling water or overcooking.
Fix: Serve the fish in smaller flakes mixed with the sauce.
Prevention: Maintain a gentle simmer and handle fillets carefully with a slotted spoon.
Cultural Context
Poaching fish, particularly white fish like cod, is a common and healthy cooking method found across many coastal cuisines, especially in the Mediterranean. This dish, with its simple preparation and bright, fresh flavors of lemon and parsley, is emblematic of the region's emphasis on highlighting the natural taste of quality ingredients with minimal fuss.
