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If you are looking for a delicious, healthy and quick dinner to feed your family, this tomato poached fish is perfect for you! We try to eat fish a couple times a week, and poaching it in a rich and delicious tomato sauce adds an amazing flavor that cooks the cod is perfectly and flaky.
Ingredients to make poached fish
- Cod fillet: Cod is a firm white fish and it has a mild flavor. It’s a nutritious and lean protein and perfect for this recipe. You can substitute with other white fish like halibut.
- Olive oil: For sautéing. You can also use sunflower oil, canola or anything else you have to hand.
- Onion and garlic: Onion and garlic make the base for the rich tomato sauce.
- Crushed and diced tomatoes: Using canned tomatoes makes this a really quick and convenient recipe. If you used diced tomatoes, it helps to break down the tomatoes with the back of a spatula.
- Seasonings: Salt, pepper, dried oregano, crushed red pepper
- Black olives and caper: I like to add capers and black olives for a salty flavor that works so well with white fish.
RECIPE VIDEO TUTORIAL
How to poach fish in a tomato sauce
- Cook the onions and garlic until soft.
- Add in the tomatoes and seasonings.
- Bring to a simmer and cook for 10 minutes.
- Place the seasoned cod on top of the sauce and cover and and cover the skillet with a lid. Cook until the fish is cooked through.
There’s no need to flip the fish over; it will be cooked all over. When it’s done cooking, the sauce will thicken and the cod will be very tender and flaky.
Tips for poaching fish
- Pat the fish with kitchen paper before seasoning. Excess moisture can cause the fish to become tough and mushy rather than flaky.
- Don’t boil the sauce when you add the cod to it. The high heat can actually fry the fish out so if it starts to boil, turn the heat down.
- Don’t overcook the fish. It will take between 8 and 10 minutes for it to cook through. Check the fish is done with a fork, the flesh will easily flake when it’s cooked.
Frequently asked questions
Most fish can be poached with this recipe, mahi mahi, salmon, halibut and hake will all work well.
Poaching is a really healthy way of cooking fish because you don’t need to add additional fats. It doesn’t dry the fish out and it adds a lot of flavor without being overpowering.
More easy fish recipes
- Grilled Salmon with Citrus Salsa
- Lemon Parsley Baked Cod
- Turmeric Rice with Fish
- Air Fryer Fish & Chips
- Sheet Pan Cod with Veggies
- Grilled Fish Tacos with Coleslaw
- Salmon Burgers
- Grilled Mahi Mahi with Avocado Salsa
If you’ve tried this healthy-ish feel good Tomato Poached Fish recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
Tomato Poached Fish
- 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.
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.