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Coconut Milk Poached Cod with Tomato, Garlic and Spinach

This delicious Poached Cod recipe takes delicate cod and poaches it slowly in a creamy broth and coconut milk base. Served with orzo, this dish is absolutely devine.

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4
Calories: 516 kcal
Course: Main Course
Cuisine: Greek

Ingredients

  • 1 1/3 cup dry orzo
  • 4 cod filets (about 1 - 1.25 lbs of cod total)
  • salt and pepper
  • 2 tbsp extra-virgin olive oil
  • 1 small yellow onion, finely chopped
  • 1 pint Baby tomatoes
  • 4 garlic cloves, minced
  • 1/4 tsp chili flakes
  • 1/2 tsp ground paprika
  • 1 tsp ground turmeric
  • 400 ml can full fat coconut milk
  • 1 cup seafood broth or stock
  • 2 tsp fish sauce
  • zest from one lemon
  • 1/2 lemon, juiced
  • 2 tbsp capers
  • 1 tbsp sugar
  • 4 cups fresh spinach
  • fresh dill and mint for garnish

Instructions

    Cup of Yum
  1. Cook the orzo in a pot of boiling water to al dente, drain and add back to the pot with a drizzle of olive oil and pinch of salt. Stir to combine and set aside.
  2. Season the cod filets with salt on both sides and set aside on a plate.
  3. To a high sided frying pan add the olive oil. When the oil is hot, add the diced onion and baby tomatoes. Cook, stirring often, until the tomatoes are just starting to burst, 4-5 minutes.
  4. Add the minced garlic, chili flakes, ground turmeric and ground paprika. Stir and cook for 1-2 minutes until fragrant.
  5. Stir in the coconut milk, fish or vegetable broth, fish sauce, lemon juice, lemon zest, capers and sugar. Bring to a simmer over medium high heat and then turn to low, keeping at a gentle simmer for 3-4 minutes. Taste and adjust seasoning with salt and pepper if desired.
  6. Stir in the spinach until wilted and then nestle in the cod filets.
  7. Cover most of the pan with a lid and cook on low for 5-8 minutes or until the cod is just cooked through, internal temperature is 145F.
  8. Serve the cod and coconut broth on top of the orzo. Garnish with fresh dill, fresh mint and more chili flakes (if desired).

Notes

  • If you can't find cod, halibut would also work.
  • Instead of serving with orzo try rice or quinoa.
  • If you don't have seafood broth / stock, substitute with vegetable or chicken broth.
  • If you like this recipe, try our Easy Recipe for Baked Cod (Blue Zone Meal) or our Butter Beans Curry Bake

Nutrition Information

Calories 516kcal (26%) Carbohydrates 38.9g (13%) Protein 36.6g (73%) Fat 26.4g (41%) Saturated Fat 17.3g (87%) Polyunsaturated Fat 1.4g Monounsaturated Fat 5.9g Cholesterol 74.8mg (25%) Sodium 1283.5mg (53%) Fiber 3.6g (14%) Sugar 8.3g (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 516

% Daily Value*

Calories 516kcal 26%
Carbohydrates 38.9g 13%
Protein 36.6g 73%
Fat 26.4g 41%
Saturated Fat 17.3g 87%
Polyunsaturated Fat 1.4g 8%
Monounsaturated Fat 5.9g 30%
Cholesterol 74.8mg 25%
Sodium 1283.5mg 53%
Fiber 3.6g 14%
Sugar 8.3g 17%

* Percent Daily Values are based on a 2,000 calorie diet.