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Tomato poached fish using cod along with olives an capers
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5 from 4 votes

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!
Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 servings
Calories 152kcal
Author Yumna Jawad


  • 4 6 ounces cod fillet
  • 1 tablespoon olive oil
  • 1 small onion chopped
  • 3 garlic cloves minced
  • 28 ounces can crushed or diced tomatoes
  • 1 teaspoon salt divided
  • ½ teaspoon black pepper divided
  • ½ teaspoon dried oregano
  • ¼ teaspoon crushed red pepper
  • ¼ cup black olives pitted
  • 2 tablespoons capers drained


  • 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.



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: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.


Calories: 152kcal | Carbohydrates: 12g | Protein: 15g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 1149mg | Potassium: 715mg | Fiber: 3g | Sugar: 6g | Vitamin A: 331IU | Vitamin C: 22mg | Calcium: 92mg | Iron: 2mg