Italian · dinner
Pesce all'Acqua Pazza: Italian Poached Fish
Video by America's Test Kitchen on YouTube · Open on YouTube
- Low carb (6 g net carbs) but not keto: 30% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Fish poached in a light tomato-garlic broth with just 1 tbsp of oil: a serve gives about 32 g of protein and is rich in selenium and vitamin B12, and the skin's collagen gives the broth body without butter or cream.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
Tap a time to watch that step in the video.
- Season the haddock fillets with ¼ tsp salt and ⅛ tsp pepper. 0:55
- Warm the olive oil, sliced garlic and pepper flakes in a large skillet over medium heat until sizzling. Add the onion, bay leaf and ¼ tsp salt and cook 2–3 minutes until the onion softens. 1:12
- Add the tomatoes and cook 2–3 minutes more until they begin to soften. 2:40
- Pour in the water and wine, add the parsley stems and half the chopped parsley, and bring to a boil. 2:58
- Nestle the fillets skin-side down in the liquid, spoon some over the top, cover and simmer very gently 3–7 minutes until the fish reaches about 43°C (110°F). 3:31
- Slide the pan off the heat and leave covered 5 minutes to finish cooking (57°C / 135°F). Discard the stems and bay leaf, sprinkle with the rest of the parsley and serve in shallow bowls with the broth. 4:34
Tip. Any firm white fish works; keep the skin on for a silkier broth. Serve with crusty wholegrain bread for dunking, or a few boiled potatoes to soak up the liquid.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 11%
- Protein 56%
- Fat 33%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High94%
52 µg a serve, mostly from skin-on haddock fillets (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High62%
1.5 µg a serve, mostly from skin-on haddock fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High50%
60 µg a serve, mostly from parsley stems (82%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High31%
0.5 mg a serve, mostly from skin-on haddock fillets (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High21%
0.3 g a serve, mostly from skin-on haddock fillets (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C Source19%
17 mg a serve, mostly from grape or cherry tomatoes (46%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium Source17%
73 mg a serve, mostly from skin-on haddock fillets (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source17%
2.5 mg a serve, mostly from skin-on haddock fillets (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source12%
580 mg a serve, mostly from skin-on haddock fillets (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source10%
1.1 mg a serve, mostly from skin-on haddock fillets (74%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 5
Iron8%
1.4 mg a serve, mostly from skin-on haddock fillets (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate8%
32 µg a serve, mostly from skin-on haddock fillets (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D7%
1.4 µg a serve, mostly from skin-on haddock fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A6%
57 µg a serve, mostly from grape or cherry tomatoes (42%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium4%
50 mg a serve, mostly from skin-on haddock fillets (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Italian Lentil Soup (Lenticchie for New Year's Eve)Italian · 273 kcal · 16 g protein
Minestrone di Verdure (Italian Vegetable Soup)Italian · 240 kcal · 6.7 g protein
One-Pot Vegan Lentil BologneseItalian · 477 kcal · 17 g protein
Polpo alla Luciana (Neapolitan Octopus in Tomato Sauce)Italian · 332 kcal · 38 g protein
Quick Keto Pizza with Almond Flour CrustItalian · 429 kcal · 23 g protein
Seppie con Piselli (Romagna Cuttlefish Stewed with Peas)Italian · 349 kcal · 34 g protein
Recipe and video by America's Test Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.