DILL AND LEMON POACHED TROUT
Dill and Lemon Poached Trout is a delicate and flavourful dish that brings out the natural taste of fresh trout without overpowering it. Poaching is a gentle cooking method that keeps the fish moist and tender while allowing it to absorb subtle citrus and herb aromas. The combination of fresh dill and lemon juice enhances the trout’s mild, buttery texture, while a touch of salt and pepper adds balance. Water keeps the fish moist. This dish is high in protein, rich in omega-3 fatty acids and naturally low in calories, making it an excellent choice for a light yet satisfying meal. It pairs beautifully with steamed vegetables, roasted potatoes or a fresh salad. Whether for a casual weeknight dinner or an elegant meal, this Dill & Lemon Poached Trout is a simple and nutritious option that never fails to impress.
RECIPE CATEGORY
Entrée, Lunch, Dinner
SERVING SIZE
1
CUISINE
European, Scandinavian, Mediterranean
PREPARATION/TECHNIQUES
Poach, 5 Ingredients or Less, Quick & Easy, Prepared in Advance
OCCASION/HOLIDAY
Spring, Summer, Easter, Family Gathering, Dinner Party, Valentine’s Day, Thanksgiving, Christmas, Wedding
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Low Carb, Low Cholesterol, Low Sodium, Quick & Easy, Kid Friendly, Wheat/Gluten-Free
DISH TYPE
Entrée, Main Course, Seafood
INGREDIENTS
- 100g trout fillet
- 200ml water
- ½ tsp lemon juice
- ½ tsp fresh dill, chopped
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 130 kcal
- Carbohydrates: 1g
- Protein: 20g
- Fat: 5g
- Fibre: 0g
- Sugar: 0g
- Sodium: 50mg
PREPARATION
- Prepare The Cooking Liquid: In a small saucepan, bring the water to a gentle simmer over medium heat. Add lemon juice and a pinch of salt.
- Season The Trout: Pat the trout fillet dry with a paper towel, then season lightly with salt and pepper.
- Poach The Fish: Carefully place the trout into the simmering water. Reduce heat to low and let it poach for 5–7 minutes until the fish is opaque and flakes easily with a fork.
- Garnish And Serve: Remove the trout from the pan, drain excess water and place it on a plate. Sprinkle with fresh dill before serving.
PREP TIME
5 minutes
COOKING TIME
7 minutes
TIPS
- Use Fresh Trout: Fresh fillets provide the best flavour and texture.
- Gentle Simmering: Keep the water just below boiling to prevent the fish from breaking apart.
- Don’t Overcook: The trout is done when it flakes easily with a fork. Overcooking can make it dry.
- Enhance The Flavour: Add a bay leaf, garlic or onion slices to the poaching liquid for extra depth.
- Use A Fish Spatula: A thin spatula makes lifting the trout out of the water easier without breaking it.
- Pair With A Side Dish: Serve with quinoa, roasted asparagus or a citrus salad for a balanced meal.
- Save The Poaching Liquid: Use the broth as a base for soups or sauces for an added layer of flavour.
- Try A White Wine Infusion: Replace half the water with dry white wine for a more aromatic taste.
VARIATIONS
- Garlic Butter Poached Trout: Add a teaspoon of butter and minced garlic to the poaching liquid for a richer taste.
- Coconut Poached Trout: Replace water with coconut milk for a tropical twist.
- Herb-Infused: Use fresh parsley, tarragon or chives instead of dill for a different flavour profile.
- Spicy Kick: Add a pinch of red pepper flakes or cayenne for a hint of heat.
- Soy-Ginger Twist: Replace lemon juice with soy sauce and add grated ginger for an Asian-inspired dish.
- Citrus Blend: Use a mix of lemon, lime and orange juice for a more complex citrus flavour.
- Miso Broth Poaching: Stir a teaspoon of miso paste into the water for a Japanese-style variation.
- Tomato Basil Variation: Add cherry tomatoes and fresh basil to the poaching liquid for a Mediterranean flair.
PREPPING AND STORAGE
- Refrigeration: Store leftover trout in an airtight container in the fridge for up to 2 days. Reheat gently in a pan or microwave.
- Freezing: Not recommended, as poached fish can become too soft when thawed.
- Make-Ahead: Poach the trout in advance and store it in the fridge for up to 24 hours. Reheat gently before serving.