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!
Servings 4 servings
Calories 152kcal
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
- 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
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