Tomato Poached Fish
User Reviews
5.0
243 reviews
Excellent
-
Prep Time
5 mins
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Cook Time
5 mins
-
Total Time
30 mins
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Servings
4 servings
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Calories
152 kcal
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Course
Main Course
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Cuisine
American
Tomato Poached Fish
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Tomato poached fish is a delicious and healthy family dinner that's ready to serve in less than 30 minutes. Loaded with flavor, it's simple, quick and so tasty!
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Ingredients
- 4 6 ounces cod fillet
- 1 tablespoon olive oil
- 1 small onion chopped
- 3 garlic cloves minced
- 28 ounces can crushed tomatoes
- 1 teaspoon salt divided
- ½ teaspoon black pepper divided
- ½ teaspoon oregano
- ¼ teaspoon crushed red pepper
- ¼ cup black olives pitted
- 2 tablespoons capers drained
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Instructions
- Pat the cod dry with a paper towel, and season with ½ teaspoon salt and ¼ teaspoon black pepper on both sides; set aside.
- In a large heavy skillet, heat the olive oil on medium heat. Add the chopped onions and cook until soft and translucent, about 3-5 minutes. Add the garlic and stir until fragrant, about 1 minute.
- Pour the crushed or diced tomatoes, season with the remaining salt and pepper along with oregano and crushed red pepper. Bring the mixture to a boil, then reduce the heat to low and simmer the sauce for 10 minutes.
- Add the capers and olives to the tomato broth. Carefully nestle the seasoned pieces of cod into the sauce without covering the fish with the sauce. Cover with a tight-fitting lid or foil until the fish is cooked through, about 8-10 minutes.
- Serve on its own or with quinoa, pasta, rice or potatoes to soak up the sauce.
Equipments used:
Notes
- Storage: Store any leftovers in an airtight container. They will last about 2 days in the fridge, but best eaten the same day they're cooked.
Nutrition Information
Show Details
Calories
152kcal
(8%)
Carbohydrates
12g
(4%)
Protein
15g
(30%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Cholesterol
30mg
(10%)
Sodium
1149mg
(48%)
Potassium
715mg
(20%)
Fiber
3g
(12%)
Sugar
6g
(12%)
Vitamin A
331IU
(7%)
Vitamin C
22mg
(24%)
Calcium
92mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 152 kcal
% Daily Value*
| Calories | 152kcal | 8% |
| Carbohydrates | 12g | 4% |
| Protein | 15g | 30% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 30mg | 10% |
| Sodium | 1149mg | 48% |
| Potassium | 715mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 6g | 12% |
| Vitamin A | 331IU | 7% |
| Vitamin C | 22mg | 24% |
| Calcium | 92mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
243 reviews
Excellent
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