Poached Cod in Tomato Sauce

May 10, 2023May 10, 20230 12

A delicious and healthy dish of Poached Cod in Tomato Sauce

by The Chefin Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

330

Sugar

Fat

18g

Poached Cod in Tomato Sauce is a classic recipe that is popular in many countries, including Italy and Portugal. The fish is cooked in a flavorful tomato sauce that is infused with garlic, onions, and capers, giving it a savory and tangy taste. It's a perfect dish for a busy weeknight dinner or a cozy weekend meal with friends and family. The ingredients are simple, yet the flavors and textures are bold and satisfying. Serve it with crusty bread or steamed vegetables to complete the meal.

Instructions

1.	In a large skillet, heat olive oil over medium heat.
2.	Add the diced onions and mince garlic, sautéing until softened and fragrant, around 5 minutes.
3.	Stir in capers and the crushed tomatoes. Bring to boil, then reduce heat and let simmer for 10-15 minutes.
4.	Season the cod fillets with salt and pepper. Add the cod in the skillet, on top of the tomato sauce. Cover and poach for approximately 10 minutes, or until fish is fully cooked.
5.	Remove the skillet from heat, sprinkle the fresh basil on top, and let the fish rest for two minutes before serving.

PROS

This dish is healthy, tasty, and easy to make, and it can be ready in under 30 minutes.

It’s perfect for those who are looking for a fish recipe that is not too complicated.

CONS

Some people may find the texture of cod too firm or chewy, but this dish can be made with other types of fish for variation.

The recipe requires a few ingredients, but they are easy to find in any grocery store.

HEALTH & BENEFITS

Cod is a lean white fish that is low in calories and high in protein.
It is also a good source of vitamin B12, which helps maintain healthy nerve cells and red blood cells.
The tomato sauce in the recipe is rich in antioxidants and vitamin C.

	1/4 cup olive oil
	1 small onion , diced
	1 teaspoon minced garlic
	2 tablespoons capers
	1 can crushed tomatoes
	salt and pepper
	1 tablespoon fresh basil
	1 1/2 lbs fresh or frozen cod fish fillets