Quick Easy Fish Poached In A Mediterranean-Style Broth

Quick Easy Fish Poached In A Mediterranean-Style Broth

Light easy mid-week dinner. Fresh fish delicately poached in a broth full of flavours inspired by the South of Italy.

Ingredients (for 2 people)

  • 1 large whole or filleted bream (ideally skin-on so the shape holds better)
  • 300g fresh baby plum or cherry tomatoes, chopped in half
  • 1/4 of red onion, very finely chopped
  • 2 garlic cloves, smashed
  • 200ml of dry white wine
  • 100ml of extra virgin olive oil
  • 1 tbsp of chopped parsley, keep stems
  • Salt & freshly ground black pepper to taste
  • Garnish with wilted cavalo nero, extra tomatoes and half-lemon (optional)
  • Serve with fregola and/or toasted sourdough bread


  1. Get your fregola cooking as per pack instructions if using
  2. Heat the oil in a deep pan over medium-high heat, then add onion and cook until just transparent and soft
  3. Add the smashed garlic cloves and infuse for a minute, then add the chopped cherry tomatoes to cook for about 5 minutes 
  4. Place the fish in the pan, skin side down if using fillets or whole, letting cook for a couple of minutes, then splash with the white wine and let simmer on high heat until half the wine is evaporated (about 3 minutes)
  5. Bring back heat to medium heat, add the water, parsley and season with salt and black pepper to taste, then cover with a lid to let simmer for 5 minutes  
  6. If using fillets, check your fish fillets are cooked, taste the broth with a spoon to adjust seasoning and if needed let the sauce reduce on high heat for a couple of extra minutes. If using the whole fish, taste the the broth to adjust seasoning if needed, baste your whole fish in broth and then cover with the lid to continue for another 5 minutes or until the fish is cooked through
  7. Prep individual deep plates or bowls for the fillets or a large deep serving dish for the whole fish by spooning the broth in first, adding the fregola if using, then delicately placing the fish on top
  8. Drizzle the fish with some of the broth and some extra virgin olive oil
  9. Eat pipping hot and with some toasted sourdough slices
  10. Enjoy!



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