Spanish Poached Cod

May 11, 2023May 11, 20230 12
Spanish Poached Cod recipe for a healthy and flavorful meal
in Seafood

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
1 bell pepper , thinly sliced
1 medium yellow onion , thinly sliced vertically
2 tablespoons smoked spanish paprika
2 medium tomatoes , diced ( or 1/2 cup salsa or tinned tomatoes )
1 head cauliflower , broken into florets ( romanesco is my favorite in this dish , and so pretty )
1 cup dry wine ( red or white , does n't matter )
salt
1 lb cod fish fillet , cut into 4 pieces

Nutrision Information

Servings Per Recipe
4
Calories
225
Sugar
4g
Fat
7g
Spanish Poached Cod is a classic dish that's packed with rich and smoky flavors. This recipe combines tender and flaky cod fillet with fragrant Spanish paprika, sautéed veggies, and a light broth made with wine and vegetables. The dish is finished with a sprinkle of fresh herbs and a squeeze of lemon juice for an extra burst of flavor. It's a hearty and healthy meal that's perfect for a cozy dinner at home or a special occasion.

Instructions

1.Heat olive oil in a large pot over medium heat.
2.Add sliced bell pepper and onion and sauté for 5-7 minutes, until softened.
3.Add smoked Spanish paprika and stir for 1 minute.
4.Add diced tomatoes or salsa and stir for 2-3 minutes.
5.Add cauliflower florets, wine, and salt. Stir to combine and bring to a boil.
6.Reduce heat to low and let simmer for 10-15 minutes, until cauliflower is tender.
7.Season cod fillet pieces with salt and gently place them into the simmering broth.
8.Let cook for 5-7 minutes, until fish is cooked through and flakes easily with a fork.

PROS

This recipe is packed with flavor and nutrients, thanks to the use of wholesome ingredients like cod fillet and cauliflower.

It’s a low-calorie, low-fat, and low-sugar dish that’s perfect for those who want to enjoy a delicious meal without all the extra calories.

Plus, it’s easy to make and requires only one pot.

CONS

Some people might find the smoked Spanish paprika too strong, so it’s important to use it sparingly if you’re not a fan of smoky flavors.

Also, this recipe is not suitable for those who are allergic to seafood.

HEALTH & BENEFITS

Cod fillet is an excellent source of lean protein and omega-3 fatty acids, which have been linked to a lower risk of heart disease and improved brain function.
Cauliflower is a great source of antioxidants and fiber, which can help with digestion and overall health.
The use of olive oil in this recipe also provides healthy fats that can help reduce inflammation and support heart health.

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