Poached fish in tomato sauce is one of the easiest healthy weeknight recipes you can make. It can be on the dinner table in less than 30 minutes! Serve it over rice, quinoa or pasta.
Poached Fish in Tomato Sauce
Poached fish is a "must" for any 30-minute meal repertoire. Not only is it quick and easy to make, but it's a great way to add flavor to fish without overdoing it in the fat department. Adding herbs and spices, and seasoning well with salt and pepper, plus preparing a flavorful poaching liquid - or sauce, in this case - are surefire ways to turn a mild white fish recipe into a robustly flavored dish.
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Tips for making poached fish
- Poaching liquid for fish is more commonly broth flavored with herbs and wine, but it can also be poached in tomato sauce, like in this recipe.
- Traditionally, the raw fish is transferred directly to the poaching liquid. However, I like to get a bit of a crust on the fish first, which adds additional flavor. Season the fish with the herb mixture, then sear it in the pan for about 2 minutes per side.
- After the tomato sauces simmers for a bit, nestle the cod fillets into the sauce and cook at a simmer until the fish is just cooked through. Poaching is a gentle cooking method, so avoid boiling the sauce while the fish is cooking.
See recipe card below for full ingredients list & recipe directions.
How to make fish poached in tomato sauce
- Make spice mixture: In a small bowl, stir together garlic powder, Italian seasoning, red pepper flakes, salt and pepper. To eliminate the heat, leave out the red pepper (chile) flakes).
- Coat the fish: Sprinkle the spice mixture over the fish fillets and turn to coat.
- Sear the fish: Heat a few teaspoons of olive oil in a large nonstick skillet set over medium-high heat. Add the seasoned fish to the pan and sear the fish for a couple of minutes on each side. It's important that the pan is hot enough to get a really good sear on the fish so that the fish doesn't stick to the pan. Transfer the fillets to a plate.
- Make the sauce: Turn the heat to medium, then sauté the onion and carrots in olive oil until tender. Add the oregano and garlic, and cook for about 30 seconds. Pour in the crushed tomatoes, give it a good stir and simmer for 10 minutes.
- Finish the fish: Nestle the fish fillets into the tomato sauce, cover the pan and cook until the fish is opaque and cooked through, another 5 minutes or so. Serve it up!
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How to tell when fish is done
- I've shared this tip before, but it's so handy and foolproof that it bears repeating.
- Insert a small, sharp knife into the thickest part of the fish and hold it there for 10 seconds.
- Carefully lay the side of the knife against the inside of your wrist or your upper lip. If it's hot, the fish is done. Works every time!
What to serve on the side
- If I'm looking for a low carb dinner, I serve this over sautéed cauliflower rice or zucchini noodles. Try Sautéed Cauliflower Rice with Caramelized Onions (so good!) Alternatively, I plate the fish and sauce, then top with sautéed or roasted mushrooms and zucchini. Delicious!
- If you want to carb things up a bit, serve this recipe over cooked pasta, brown rice, quinoa, couscous or farro.
Frequently Asked Questions
Any firm white fish can be used. Good options are striped bass, halibut or mahi mahi. Check Seafood Watch for the most sustainable varieties.
Yes, frozen fish can be used, but must be defrosted first.
Gently reheat the sauce and fish in a skillet set over medium-low heat.
Other Fish Recipes You'll Love
If you make this recipe, please let me know! Leave a star rating ⭐️⭐️⭐️⭐️⭐️ and comment underneath the recipe card below. Thank you!
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Poached Fish in Tomato Sauce
Ingredients
- 1 ½ teaspoons Italian seasoning
- ¼ teaspoon garlic powder
- ¾ teaspoon kosher salt divided
- ¼ teaspoon ground pepper
- ¼ teaspoon red pepper flakes (optional)
- 5 teaspoons olive oil divided
- 1 ¼ pounds cod
- ½ yellow onion finely chopped
- 2 medium carrots, finely diced
- 3 garlic cloves minced
- ½ teaspoon dried oregano
- 1 (28 oz.) can crushed tomatoes
- 3 tablespoons minced flat-leaf parsley
Instructions
- In a small bowl, mix together the Italian seasoning, garlic powder, ½ teaspoon kosher salt, pepper and red pepper flakes (if desired).
- Cut the cod into 4 even pieces and place in a medium bowl. Sprinkle the herb mixture over the cod and turn to coat.
- Heat 3 teaspoons olive oil in a large nonstick skillet set over medium-high heat. Add the cod and cook until seared a bit, about 2 minutes per side. Transfer the fish to a plate.
- Reduce the heat to medium and carefully wipe out the skillet with a paper towel.
- Heat the remaining 2 teaspoons olive oil in the skillet, then add the onion and carrots. Cook until the vegetables are starting to soften, stirring occasionally, about 5 minutes. Add garlic and oregano and cook for 30 seconds.
- Pour in the crushed tomatoes. Bring the mixture to a boil, then reduce the heat so that the mixture is simmering. Cook for 10 minutes, stirring occasionally. Season with the remaining ¼ teaspoon salt, or to taste, and stir in the parsley.
- Nestle the pieces of cod into the sauce so that the sauce comes up the sides of the fillets. Cover and cook until fish is just cooked through, 5 to 8 minutes.
- Serve.
Notes
Nutrition
This post was first published on September 3, 2019 and updated on March 6, 2024.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Ann
This looks so enticing! Great recipe for a novice cook. When I was a child, my grandma used to often make this dish. I wasn’t really enthusiastic about it then but I fell in love with it when I became an adult and made it myself for the first time. I adore to serve it with gluten free pasta, quinoa, or mashed potatoes but I love your idea of serving it with zucchini noodles. Should definitely give it a try. Thank you so much for all of the useful tips Dara!