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Recipe: Poached Tilapia

Recipe: Poached Tilapia


Poaching your fish in milk will up your flavour, texture and creaminess. Using milk opens a whole new world of flavour.

1 tbsp cooking oil
2 leek stalks
3 cloves garlic
fennel frongs
300 ml fresh milk
2 Lake Harvest Fish fillets
3 cherry tomatoes
1 orange wedge
1 lemon wedge
salt and crushed black pepper
1 large potato
knob margarine

1 large potato chopped
1 bay leaf
300ml water
Knob of margarine
1 tsp chopped fresh parsley


Boil potato until soft in enough liquid to cover their surface. Add 1 bay leaf and season with salt.

Drain liquid, then add knob of margarine, chopped parsley, salt and freshly ground pepper. Set aside.

Heat oil in a pan, add sliced leek stalks, garlic, fennel frongs and lightly fry for a few minutes.

Add milk, season with salt and pepper to taste, add Lake Harvest Tilapia fillets and gently simmer for approximately 10 minutes.

Serve on a bed of parsely potatoes and plate vegetables from the liquid, reserving some liquid to pour over the fish. Garnish with cherry tomatoes and squeeze lemon and orange juice over.