Tomato Poached Fish
User Reviews
5
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Prep Time
5 mins
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Cook Time
25 mins
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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
Description
Tomato Poached Fish is a dish where fresh cod fillets are seasoned and carefully poached in a slow-simmered sauce of crushed tomatoes, onions, garlic, olives, capers, and herbs. The sauce is prepared by cooking onions until soft, then adding garlic and crushed tomatoes seasoned with oregano, crushed red pepper, salt, and pepper. The fish is nestled into this lowered-heat sauce and covered until cooked through, preserving moisture and texture.
The poaching method yields tender, flaky fish infused with flavorful broth elements. The combination of black olives and capers adds bursts of briny saltiness and complexity, enhancing the tomato's acidity and sweetness. The result is a harmonious dish with a rich, layered flavor profile.
This preparation pairs well with neutral grains or starches like rice, quinoa, pasta, or potatoes which can soak up the sauce. It is a suitable option for a simple, satisfying meal with minimal active cooking.
Leftover portions can be refrigerated in an airtight container for up to two days, although best enjoyed fresh for optimal texture and flavor.
Ingredients
- 4 6 ounces cod fillet
- 1 tablespoon olive oil
- 1 onion chopped, small
- 3 garlic minced, cloves
- 28 ounces crushed tomatoes canned
- 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
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.
Notes
- Store leftovers in an airtight container and refrigerate; consume within 2 days for best quality.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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