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Tomato Poached Fish

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!

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 servings
Calories: 152 kcal
Course: Main Course
Cuisine: American

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

Instructions

    Cup of Yum
  1. Pat the cod dry with a paper towel, and season with ½ teaspoon salt and ¼ teaspoon black pepper on both sides; set aside.
  2. 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.
  3. 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.
  4. 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.
  5. Serve on its own or with quinoa, pasta, rice or potatoes to soak up the sauce.

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

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

% 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.