Mediterranean Poached Cod with Tomato and Capers
Indulge in this vibrant Mediterranean Poached Cod with Tomato and Capers, a delightful dish that perfectly balances the freshness of the sea with the rich flavors of sun-ripened tomatoes and briny capers. This recipe is simple to prepare and results in flaky cod fillets steeped in a savory tomato sauce, making it a perfect option for a family dinner or entertaining guests. Serve it alongside crusty bread or over a bed of rice to soak up the delicious sauce.
4
Servings
130
Calories
9
Ingredients
Ingredients
olive oil
1/4 cup (extra virgin)
onion
1 small (diced)
garlic
1 teaspoon (minced)
capers
2 tablespoons (drained)
crushed tomatoes
1 (28 ounce) can (canned)
salt
to taste
black pepper
to taste
fresh basil
1 tablespoon (chopped)
cod fish fillets
1 1/2 lbs (fresh or frozen, thawed)
Instructions
1
In a large skillet, heat the olive oil over medium heat until shimmering.
2
Add the diced onion and minced garlic, cooking until the onion is translucent and the garlic is fragrant, about 3-4 minutes.
3
Stir in the crushed tomatoes and drained capers, seasoning with salt and pepper. Bring the mixture to a gentle simmer and let it cook for about 10 minutes, allowing the flavors to meld.
4
Carefully place the cod fillets into the skillet, ensuring they are submerged in the sauce. Cover and let simmer on low heat for 10-15 minutes, or until the cod is cooked through and flakes easily with a fork.
5
Remove from heat and stir in the chopped fresh basil. Adjust seasoning with more salt and pepper if desired.
6
Serve the poached cod hot, spooning the flavorful tomato sauce over the fillets.
Nutrition Information
5g
Fat
7.5g
Carbs
12.5g
Protein
1.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Poached Cod with Tomato and Capers?
It is a vibrant seafood dish featuring flaky cod fillets simmered in a savory sauce of crushed tomatoes, capers, garlic, and onions.
How many servings does this recipe provide?
This recipe yields 4 servings.
How many calories are in one serving of this dish?
There are 130 calories per serving.
What is the protein content per serving?
Each serving contains 12.5g of protein.
What kind of fish is used in this recipe?
The recipe calls for 1 1/2 lbs of cod fish fillets, which can be fresh or thawed from frozen.
How long does it take to poach the cod?
The cod should simmer in the sauce for 10-15 minutes until it flakes easily.
Can I use frozen cod?
Yes, you can use frozen cod fillets as long as they are thawed before cooking.
What are the primary aromatics used in the sauce?
The sauce uses diced onion and minced garlic sautéed in extra virgin olive oil.
Should the capers be drained before use?
Yes, the recipe specifies using 2 tablespoons of drained capers.
What type of tomatoes should I use?
The recipe requires one 28-ounce can of crushed tomatoes.
When should I add the fresh basil?
Stir in the chopped fresh basil after removing the skillet from the heat.
What is a good side dish for this poached cod?
It is delicious served alongside crusty bread or over a bed of rice to soak up the sauce.
Is there any fiber in this meal?
Yes, there is approximately 1.25g of fiber per serving.
How much fat is in this recipe?
There is 5g of fat per serving.
Are there any carbohydrates in this dish?
Yes, each serving contains 7.5g of carbohydrates.
How do I know when the cod is fully cooked?
The cod is done when it is opaque throughout and flakes easily with a fork.
What type of olive oil is recommended?
The recipe recommends using 1/4 cup of extra virgin olive oil.
Can I substitute the cod with another fish?
While the recipe specifies cod, other white fish like halibut or haddock could be used as substitutes.
Is this recipe considered easy to make?
Yes, it is described as a simple preparation suitable for a quick meal or family dinner.
Do I need to cover the pan while poaching?
Yes, you should cover the skillet while the cod simmers on low heat.
How long should the tomato sauce simmer before adding the fish?
The tomato and caper mixture should simmer for about 10 minutes to allow flavors to meld.
Is this recipe spicy?
The recipe is not inherently spicy, but you can adjust seasoning with black pepper to taste.
What is the total number of ingredients needed?
There are 9 ingredients in total for this recipe.
Does this dish contain any added sugar?
According to the nutritional data provided, there is no sugar listed.
How much garlic is required?
The recipe calls for 1 teaspoon of minced garlic.
What is the category of this cuisine?
This dish is categorized as European/Mediterranean cuisine.
Should I sauté the onions before adding tomatoes?
Yes, cook the diced onion and minced garlic for 3-4 minutes until the onion is translucent.
Can I adjust the salt level?
Yes, salt is added 'to taste' both in the sauce and as a final adjustment.
Is this dish suitable for a healthy diet?
Yes, it is tagged as a healthy seafood option and a quick, nutritious meal.
What size onion should I use?
The recipe specifies using 1 small onion, diced.