turmeric dill poached fish

Turmeric & Dill Spiced Poached Fish

In line with this month’s challenge, Try Something New, try this spiced poached fish dish. I often encourage my clients to eat more fish and to cook with more spices. Spices are powerful plant-based compounds that provide potent antioxidant and anti-inflammatory compounds. Plus, cooking with more spices expands the flavor profile of your kitchen.

There isn’t a health, wellness or medical condition that isn’t benefited by squelching chronic inflammation. Most recently, I was talking with a client who may have endometriosis. Endometriosis is a condition of high estrogen, due to excess aromatse. Aromatase is an enzyme that controls estrogen production. Inflammation “turns on” the gene that produces aromatase and consequently inflammation contributes to higher estrogen production. Thus, one way to reduce aromatase and estrogen, in an estrogen dominant health condition, is to turn down inflammation with anti-inflammatory foods. Food is simply amazing.

Turmeric is well known for its anti-inflammatory effects and imparts a brilliant yellow color to this dish, making this simply prepared fish an amazing choice for a dazzling dinner.

Turmeric & Dill Spiced Poached Fish

Poached fish is a simple, no-fuss cook method. Vary the spices and herbs to suit your taste buds.


  • 1 fillet of wild hake, tilapia or cod per person
  • For each fillet:
  • 1/4 teaspoon turmeric
  • 1 sprig fresh dill
  • 1 clove garlic, minced or crushed
  • 2 green onions
  • For the poaching broth:
  • 1/2 cup white wine
  • 1/2 cup vegetable broth, such as Pacific Organic
  • 1/4 cup lemon juice
  • Garnish:
  • Toasted sesame oil
  • Green onions
  • Fresh dill


  1. Place fish in large skillet.
  2. Sprinkle with turmeric, dill, garlic and green onions.
  3. Add the broth, wine and lemon juice. Add more liquids if needed to submerge the fish about halfway.
  4. Bring to a simmer and let simmer for about 5 minutes on each side.
  5. This fish done when it flakes easily. To test the fish, insert a fork and gently twist.
  6. Drizzle with toasted sesame oil and sprinkle with chopped green onion and sprigs of dill.
  7. Serve with Roasted Cabbage and Roasted Zucchini.

Nutrition Details

Gluten-free, dairy-free, vegetarian


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