How to Poach Fish in Milk
Do you find yourself always grilling or roasting fish? If you're growing tired of your tried and true method for cooking fish, try poaching it in milk. Poaching is an easy way to quickly cook even the most delicate fish. Poaching the fish in milk adds a rich flavor and creates a creamy poaching liquid that you can spoon over the cooked fish. All you need is fish of your choice, whole milk, and a little salt. Then you can choose to poach the fish on the stove, in the oven, or even in the microwave.
1. **Select your fish.** While you can poach any kind of fish, you should choose a fish that benefits from the flavor of being poached in milk. Delicate white fish works well and so do fillets of: 

Bass
Cod
Haddock
Halibut
Salmon
Sole,
Tilapia
2. **Heat milk and salt in a saucepan.** Select a wide-bottomed saucepan and set it on the stove. Pour in 2 cups (500 ml) of whole milk and add a pinch of salt. Turn the heat on to low and bring the milk to a light simmer.

The milk should just bubble a little when it reaches a light simmer.
You can also replace the milk with coconut milk, fish stock, or broth.
3. **Add the fish and poach it.** Place two fillets of skinless fish in the pan with simmering milk. Each piece should be about 1/3 of a pound (150g). The milk should come about halfway up the sides of the fish. Continue to simmer the milk after you've added the fish and let it cook for 5 to 8 minutes.

Try to select fillets of fish that are similar in size. This will ensure that they cook evenly.
You don't need to turn or flip the fish as it poaches. This could cause it to fall apart or overcook.
4. **Check to see if the fish is done.** Take a bamboo or metal skewer and insert it into the thickest part of the poached fish. The skewer should slide right in and be easy to remove. If it's hard to poke the skewer into the fish, it needs to poach a little longer. If you take a fork and gently rub it over the fish, the fish should flake.
Let the fish cook for another minute and check it again. Fish cooks quickly so, check it frequently.
5. **Remove and serve the poached fish.** Use a slotted spoon or fish turner to carefully lift the poached fish up and out of the milk. Serve the poached fish with fresh vegetables, roasted potatoes, rice, or a side of your choice.
You can use the poaching liquid as a base for a creamy sauce. Try thickening the milk with a roux, cheese, or pureed vegetables (like cauliflower).
6. **Gather your ingredients and preheat the oven.** Turn on the oven to 375 degrees F (190 C). Pour 2 cups (500ml) of whole milk and 1 pinch of salt in a shallow dish. Stir the salt into the milk. Set two skinless fillets of fish, each weighing about 1/3 of a pound (150g) into the baking dish so the milk comes about halfway up the sides of the fish.
Ensure that the dish you use is heatproof before you put it in the oven.
7. **Bake the fish until they're flaky.** Place the dish with the fish in the oven and bake it for 10 to 15 minutes. Lay a piece of wax paper or parchment paper over the fish so the moisture from the milk doesn't escape. Check the fish with a fork to see if it flakes. If the fish doesn't, add a few minutes to the cooking time and check again.

You can bake the fish while they're frozen. Just add about 10 minutes to the cooking time.
Avoid flipping or turning the fish over. It should cook evenly in the oven.
8. **Broil the fish and serve it.** You can serve the poached fish directly from the oven along with sides of your choice. You can also broil it for a few minutes under high heat before serving. This will give the fish a golden brown color.
Simple garnishes for milk poached fish include paprika, parsley, lemon wedges, and butter.
9. **Assemble your ingredients.** Pour 2 cups (500ml) of whole milk and 1 pinch of salt in a shallow baking dish. Stir the salt into the milk. Set two skinless fillets of fish, each weighing about 1/3 of a pound (150g) into the baking dish. The milk should come about halfway up the sides of the fish fillets.
Depending on the size of your fish, you could use an 8x8 dish. Just ensure that it is heat proof and will fit inside of your microwave.
10. **Cover the pan and microwave the fish.** Cover the baking dish with the fish and milk with plastic wrap. Take a knife and carefully pierce holes in the plastic wrap. Microwave the fish for 3 minutes on high heat.
You could also use a silicone cover or microwaveable lid instead of the plastic wrap.
11. **Finish microwaving the fish and check to see if it's done.** Let the fish rest for 1 minute and microwave it for one more minute on high. Carefully pull back the plastic wrap so the steam doesn't burn you. Take a fork and rub it over the surface of the fish. If it's finished, it will flake easily. If not, microwave it for another 30 seconds and check again.
You may want to use oven mitts when handling the baking dish. The dish can get very hot, even in the microwave.
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