Low Sodium Braised Fish with Tomatoes and Herbs
Delight in the vibrant flavors of this Low Sodium Braised Fish with Tomatoes and Herbs, a heart-healthy recipe that's as wholesome as it is delicious. Perfectly tender white fish fillets, such as cod or haddock, are gently simmered in a rich medley of cherry tomatoes, garlic, fresh basil, parsley, and oregano, infusing every bite with garden-fresh goodness. A splash of lemon juice and low sodium fish stock enhance the dish with a bright, tangy depth while baby spinach adds a nutritious touch. With minimal prep time and a quick cooking process, this dish combines simplicity and elegance, making it ideal for weeknight dinners or special occasions. Serve it warm with a side of whole-grain rice or a crisp green salad for a complete meal that's low in sodium but high in flavor.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or haddock)
- 2 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 2 cups Cherry tomatoes, halved
- 1 whole Lemon, juiced
- 1 cup Fresh basil leaves, chopped
- 0.5 cup Fresh parsley, chopped
- 1 tablespoon Fresh oregano, chopped
- 0.5 teaspoon Black pepper, freshly ground
- 1 cup Low sodium fish stock
- 1 teaspoon Non-salt seasonings
- 2 cups Baby spinach
Instructions
Pat the fish fillets dry with paper towels and season lightly with black pepper and non-salt seasonings.
In a large skillet over medium heat, add olive oil and heat until shimmering.
Add minced garlic and sauté until fragrant, about 1 minute.
Add halved cherry tomatoes to the skillet and cook until they start to soften and release their juices, about 3-4 minutes.
Pour in the lemon juice and low sodium fish stock, bringing the mixture to a gentle simmer.
Stir in the chopped basil, parsley, and oregano, reserving a small amount of each herb for garnish.
Place the fish fillets in the skillet, spooning the tomato-herb mixture over them.
Reduce heat to low, cover, and let the fish gently simmer until cooked through and flaky, around 10-12 minutes.
In the last 2 minutes of cooking, add the baby spinach over the fish, allowing it to wilt.
Once cooked, transfer the fish and sauce to serving plates and sprinkle the reserved herbs on top.
Serve the braised fish warm, optionally with a side of whole grain rice or a salad.
Nutrition Facts
Calories |
789 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 432 mg | 19% | |
| Total Carbohydrate | 36.1 g | 13% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 11.1 g | ||
| Protein | 88.4 g | 177% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 714 mg | 55% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 3626 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
