Poached fish is one of the easiest healthy weeknight recipes you can make, and it gets even better when simmered in a quick homemade tomato sauce. 274 calories and 2 Weight Watchers SP
Poached Fish in Easy 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.
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.
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 can I use in place of cod?
- Any firm white fish can be used. Good options are striped bass, halibut or mahi mahi. Check Seafood Watch for the most sustainable varieties.
What to serve with this recipe:
- If I’m looking for a low carb dinner, I serve this over sautéed cauliflower rice or zucchini noodles. Alternatively, I plate the fish and sauce, then top with sautéed mushrooms and zucchini. Delicious!
- If you want to carb things up a bit, serve this recipe over cooked pasta, brown rice, quinoa or couscous.
Other easy fish recipes:
Caprese Potato Salmon Packets {Cookin’ Canuck}
Baked Cod with Olive Tapenade & Tomatoes {Cookin’ Canuck}
Mexican Fish {Mamagourmand}
Easy Baked Fish with Lemon & Herbs {Simple Nourished Living}
Poached Fish in Easy Tomato Sauce
Ingredients
- 1 1/2 teaspoons Italian seasoning
- 1/4 teaspoon garlic powder
- 3/4 teaspoon kosher salt divided
- 1/4 teaspoon ground pepper
- 1/4 teaspoon red chili flakes (optional)
- 4 teaspoons olive oil divided
- 1/2 yellow onion finely chopped
- 2 medium carrots, finely diced
- 3 garlic cloves minced
- 1/2 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 chili 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 2 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
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Ann says
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!