Tomato Poached Fish

5 from 80 votes

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

Cook Time 25

Total Time 30

Servings servings

Calories 152kcal

Author Yumna Jawad

Equipment

Ingredients

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 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.

Video

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