2 min read

Poached White Fish with Fennel and Dill

Overhead shot of Poached White Fish with Fennel and Dill plated appetizingly in a wooden board
PaleoPescatarianAIP
Prep Time10 min
Cook Time15 min
Total Time25 min
Servings4

A gentle simmer in fennel-infused broth is one of the kindest ways to cook a delicate white fish, keeping the flesh moist while the anise notes of fennel and the bright grassiness of fresh dill soak in. This dish leans entirely on aromatic vegetables and healthy fat for flavor, so it stays light on sodium without tasting flat.

Ingredients

  • 4 white fish fillets (cod or halibut), about 6 oz each
  • 1 fennel bulb, thinly sliced, fronds reserved
  • 3 cups low-sodium fish or vegetable broth
  • 1/2 cup dry white wine (optional, or extra broth)
  • 1 lemon, half sliced into rounds, half juiced
  • 3 tbsp extra-virgin olive oil
  • 1/4 cup fresh dill, chopped
  • 1/2 tsp sea salt

Instructions

  1. In a wide, shallow saucepan, combine the broth, wine, sliced fennel, lemon rounds, and sea salt. Bring to a gentle simmer over medium heat.
  2. Reduce heat to low, add the fish fillets in a single layer, and cover. Poach for 8-10 minutes, until the fish flakes easily with a fork.
  3. Carefully lift the fish and fennel from the poaching liquid with a slotted spoon and transfer to plates.
  4. Whisk the olive oil and lemon juice together, then drizzle over the fish and fennel.
  5. Scatter with fresh dill and reserved fennel fronds before serving.

Nutrition Facts (per serving)

Calories 265
Total fat 13g
Total carbohydrates 6g
Dietary fiber 2g
Protein 29g
Sodium 310mg

Why This Is Good for Your Gut

Fennel has long been used to ease digestive discomfort, and poaching keeps the fish tender without added fat beyond a finishing drizzle of olive oil. White fish supplies lean protein and omega-3s that support a healthy inflammatory response, and keeping sodium to broth and a pinch of salt means this meal won't leave you feeling puffy or dehydrated afterward.

Spoon any extra poaching liquid over the fish just before serving to keep every bite moist. If you love this fennel-and-fish pairing, try our Baked Halibut with Fennel and Olive Oil or Herb Poached Cod with Zucchini Ribbons next.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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