Obliterated Fish Myths

Try this fantastic recipe for poached rainbow trout

I take great pleasure in obliterating the two excuses that people have for not cooking fish more often.

The lame-o myths that I will bust:

Fish smells up the house

Fish is hard to know how to cook it

We do need to eat fish more often, it is a lean protein that contains brain, heart and joint protective Omega 3 fats.  Introducing it early is the best way to get kids on board even if that means fish stick and fish and chip at first to get them over the ewwwww factor.

Your go to solution for cooking fish is without a doubt to poach it.  The poaching liquid keeps the smells to a minimum and the seasoned water keeps fish moist and is foolproof. If you have ever poached an egg then you can poach a fish and you don’t even have to worry about breaking the yolk! The same principals apply.

1.       Bring water to a boil

2.       Add some kind of acid to protect the shape of the protein (egg whites, fish flesh…same dif)

3.       Flavor the water if you want to add some flavor to the food

4.       Add protein (eggs, fish, chicken…same dif) and immediately turn the water down until it is just simmering.

5.       Cook through, remove with slotted spoon or spatula.

Here is the recipe (give or take ‘cause I can’t quite remember what I used) that I made for a recent gathering of women.  I served it with a salad straight out of the box with a wee homemade vinaigrette (feel free to use your own bottled or homemade, honey mustard flavors work well)

Poached Rainbow Trout   
Serves 4

6-8 cups water

2-4 tbsp vinegar or lemon juice

½ lemon, sliced

1              teaspoon             paprika or chili powder

1              teaspoon             garlic powder

1              clove                     minced garlic (or double the powder)

1              teaspoon             onion flakes (or ½ chopped onion)

1-3                                          bay leaves          

1              tablespoon         dried thyme leaves

1              tablespoon         peppercorns

1-1.5      pound                   rainbow trout fillets (or any other fish)

Bring water to a boil in a large, deep pan, adding lemon and all spices.  Slide fish into water and immediately turn down to a med-low simmer.  Simmer for 5-10 minutes (depending upon thickness) until fish looks firm. Remove fish from water onto a platter and check the thickest part to be sure that it looks opaque and not gelatinous.  Drizzle with salad dressing.

Note: You do not need to overcook, it will continue to cook for a minute or two on the platter.


Theresa Albert, a yummymummyclub alum is a foodie who happens to be a nutritionist and not the other way around. She loves to explore food and the culture of food and all of the human love/hate rituals that surround it. Her new book Ace Your Health: 52 Ways to Stack Your Deck (McClelland & Stewart) is a fun, practical guide to making tasty, changes for improved health using morsels of information and delicious, healthy recipes. Her television show "Just One Bite" aired on the Food Network for over two years in a daily time slot and still appears on BBC kids, it introduced her energetic style to millions. She is also the author of Cook Once a Week, Eat Well Every Day.

Definitely not a finger wagger, as a registered nutritionist, Theresa Albert, DHN, RNCP, has a passion for simple, honest solutions to today's lifestyle choices. In addition to her private practice at the Toronto Clinic, she has provided content and comment for every major Canadian broadcaster and is forever pushing the bologna out of lunchboxes and out of the news media. As an avid social media user, blogger/writer and as a parent, she understands the struggles of balancing priorities in real life. In print newspapers and magazines, you will often see her quoted when an issue needs common sense clarification. 

She prepares a free weekly newsletter to make you laugh, eat well and be inspired. It can be found at myfriendinfood.com.