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    Home » Entrees

    Poached Fish in Easy Tomato Sauce

    Published: Sep 3, 2019 · Modified: Mar 26, 2020 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 1 Comment

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    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 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 #fish #healthyrecipes #weightwatchers

    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.

    Seared herb-crusted cod fillets in a nonstick skillet.

    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.

    This easy fish recipe is a favorite around here. Tons of flavor with very little effort. And healthy! 274 calories and 2 Weight Watchers SP #fishrecipes #wwfreestyle #cleaneating

    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 is a great way to go when you need an easy, healthy dinner recipe. Tons of flavor in 30 minutes. 274 calories and 2 Weight Watchers SP #30minutemeal #dinnerrecipes #healthyeating

    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 #fish #healthyrecipes #weightwatchers

    Poached Fish in Easy Tomato Sauce

    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
    5 from 1 vote
    Print Pin Rate
    Course: Entrees
    Cuisine: Italian
    Keyword: Cod, easy dinner, Poached Fish
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 Servings
    Calories: 274kcal
    Author: Dara Michalski | Cookin' Canuck

    Ingredients

    • 1 ½ teaspoons Italian seasoning
    • ¼ teaspoon garlic powder
    • ¾ teaspoon kosher salt divided
    • ¼ teaspoon ground pepper
    • ¼ teaspoon red chili flakes (optional)
    • 4 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
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    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

    Weight Watchers Points: 2 (Freestyle SmartPoints)

    Nutrition

    Serving: 1fish fillet + ¼ of sauce | Calories: 274kcal | Carbohydrates: 19.4g | Protein: 35.5g | Fat: 6.5g | Saturated Fat: 0.9g | Cholesterol: 78mg | Sodium: 607.8mg | Fiber: 5.3g | Sugar: 11g
    Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

    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.

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      Comments

      1. Ann

        October 23, 2019 at 9:04 am

        5 stars
        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!

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      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

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