Cod Poached in Spicy Tomato Broth

Cod Poached in Spicy Tomato Broth Recipe
Photography: Karry Hosford
Serve a one-dish dinner of fish in a Mediterranean-inspired sauce. You'll love the bright punch of flavor from the crushed red pepper--and how easy this dish is to clean up. Cod is a firm, white saltwater fish. Flounder or sole can substitute.


4 servings (serving size: 1 fillet and about 2/3 cup sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 272
Caloriesfromfat 23 %
Fat 7.1 g
Satfat 1 g
Monofat 4.6 g
Polyfat 1 g
Protein 32.4 g
Carbohydrate 11.4 g
Fiber 1.3 g
Cholesterol 73 mg
Iron 2.5 mg
Sodium 907 mg
Calcium 104 mg


1 tablespoon olive oil
1 1/2 teaspoons bottled minced garlic
1 cup water
3/4 cup dry white wine
2 tablespoons capers
3/4 teaspoon crushed red pepper
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
4 (6-ounce) cod fillets
10 kalamata olives, pitted and chopped


Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 1 minute or until lightly browned. Add water and next 4 ingredients (water through tomatoes); bring to a boil. Reduce heat, and simmer 2 minutes. Add fish; cover and simmer 5 minutes or until fish flakes easily when tested with a fork. Top with olives.


October 2003
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