Super easy and great for kids (except for the capers and olives) and adults alike. I used extra tomatoes and less water. Lots of flavor and very healthy.
Cod Poached in Spicy Tomato Broth
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.
Yield: 4 servings (serving size: 1 fillet and about 2/3 cup sauce)
Recipe from
More From Cooking Light
Nutritional Information
Amount per serving
- Calories: 272
- Calories from fat: 23%
- Fat: 7.1g
- Saturated fat: 1g
- Monounsaturated fat: 4.6g
- Polyunsaturated fat: 1g
- Protein: 32.4g
- Carbohydrate: 11.4g
- Fiber: 1.3g
- Cholesterol: 73mg
- Iron: 2.5mg
- Sodium: 907mg
- Calcium: 104mg
Ingredients
- 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
Preparation
- 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.
Cod Poached in Spicy Tomato Broth Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Quick/Easy
- MAIN INGREDIENT: Fish
- PUBLICATION: Cooking Light
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