Poached Cod in Tomato Sauce
Delight your taste buds with this comforting and flavorful recipe for Poached Cod in Tomato Sauce—a light and satisfying dish perfect for weeknight dinners or special occasions. Tender, flaky cod fillets are gently poached in a rich, aromatic tomato sauce infused with garlic, onions, and Italian herbs like oregano and basil. A hint of crushed red pepper adds a subtle kick, while fresh parsley and a squeeze of lemon brighten the dish with vibrant freshness. Ready in just 40 minutes, this one-pan wonder is as easy to make as it is impressive to serve. Pair it with crusty bread, fluffy rice, or a crisp green salad for a hearty yet wholesome meal your family will love.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 28-ounce can canned crushed tomatoes
- 1 cup vegetable broth or water
- 1 teaspoon sugar
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon crushed red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 6-ounce pieces fresh cod fillets
- 2 tablespoons fresh parsley, chopped
- 4 wedges lemon wedges, for serving
Instructions
Heat the olive oil in a large, deep skillet or sauté pan over medium heat.
Add the chopped onion and cook for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the crushed tomatoes and vegetable broth, stirring to combine.
Add the sugar, oregano, basil, crushed red pepper flakes, salt, and black pepper. Stir well.
Bring the tomato sauce to a gentle simmer and let it cook for 10 minutes, stirring occasionally to allow the flavors to meld.
Season the cod fillets lightly with additional salt and pepper on both sides.
Carefully nestle the cod fillets into the tomato sauce, ensuring they are partially submerged.
Cover the skillet with a lid and reduce the heat to low. Let the cod poach gently for 8-10 minutes or until the fish is opaque and flakes easily with a fork.
Remove the skillet from the heat. Sprinkle the chopped parsley over the dish for freshness.
Serve the poached cod with a generous ladle of the tomato sauce and a lemon wedge on the side. Pair with crusty bread, rice, or a side salad for a complete meal.
Nutrition Facts
Calories |
1123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 292 mg | 97% | |
| Sodium | 4674 mg | 203% | |
| Total Carbohydrate | 74.4 g | 27% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 46.3 g | ||
| Protein | 135.8 g | 272% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 396 mg | 30% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 6114 mg | 130% | |
*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.
