Poached Fish in Tomato Sauce

Name: Poached Fish in Tomato Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 Servings
Ingredients: 1 ½ teaspoons Italian seasoning; ¼ teaspoon garlic powder; ¾ teaspoon kosher salt; ¼ teaspoon ground pepper; ¼ teaspoon red pepper flakes; 5 teaspoons olive oil; 1 ¼ pounds cod; ½ yellow onion; 2 medium carrots, finely diced; 3 garlic cloves; ½ teaspoon dried oregano; 1 (28 oz.) can crushed tomatoes; 3 tablespoons minced flat-leaf parsley

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Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
4 Servings
Calories
274 kcal
Course
Main Course
Cuisine
Italian

Poached Fish in Tomato Sauce

Lauren Clark

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Poached fish is one of the easiest healthy weeknight recipes you can make, and it gets even better when simmered in a quick homemade tomato sauce.

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Ingredients

Servings

1 ½ teaspoons Italian seasoning
¼ teaspoon garlic powder
¾ teaspoon kosher salt divided
¼ teaspoon ground pepper
¼ teaspoon red pepper flakes (optional)
5 teaspoons olive oil divided
1 ¼ pounds cod
½ yellow onion finely chopped
2 medium carrots, finely diced
3 garlic cloves minced
½ teaspoon dried oregano
1 (28 oz.) can crushed tomatoes
3 tablespoons minced flat-leaf parsley

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Instructions

In a small bowl, mix together the Italian seasoning, garlic powder, ½ teaspoon kosher salt, pepper and red pepper flakes (if desired).
Cut the cod into 4 even pieces and place in a medium bowl. Sprinkle the herb mixture over the cod and turn to coat.
Heat 3 teaspoons olive oil in a large nonstick skillet set over medium-high heat. Add the cod and cook until seared a bit, about 2 minutes per side. Transfer the fish to a plate.
Reduce the heat to medium and carefully wipe out the skillet with a paper towel.
Heat the remaining 2 teaspoons olive oil in the skillet, then add the onion and carrots. Cook until the vegetables are starting to soften, stirring occasionally, about 5 minutes. Add garlic and oregano and cook for 30 seconds.
Pour in the crushed tomatoes. Bring the mixture to a boil, then reduce the heat so that the mixture is simmering. Cook for 10 minutes, stirring occasionally. Season with the remaining ¼ teaspoon salt, or to taste, and stir in the parsley.
Nestle the pieces of cod into the sauce so that the sauce comes up the sides of the fillets. Cover and cook until fish is just cooked through, 5 to 8 minutes.
Serve.

Notes

Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the built-in recipe card calculator. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.

Nutrition Information

Show Details

Serving 1fish fillet + ¼ of sauce Calories 274kcal (14%) Carbohydrates 19.4g (6%) Protein 35.5g (71%) Fat 6.5g (10%) Saturated Fat 0.9g (5%) Cholesterol 78mg (26%) Sodium 607.8mg (25%) Fiber 5.3g (21%) Sugar 11g (22%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 274 kcal

% Daily Value*

Serving	1fish fillet + ¼ of sauce
Calories	274kcal	14%
Carbohydrates	19.4g	6%
Protein	35.5g	71%
Fat	6.5g	10%
Saturated Fat	0.9g	5%
Cholesterol	78mg	26%
Sodium	607.8mg	25%
Fiber	5.3g	21%
Sugar	11g	22%