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
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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
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Entrees
Cuisine: Italian
Keyword: Cod, easy dinner, Poached Fish
Servings: 4 Servings
Calories: 274kcal
Author: Dara Michalski | Cookin' Canuck

Ingredients

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 + 1/4 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