Mediterranean Poached Cod
A beautifully light and flavorful way to prepare your flakey white fish.
This recipe is the ideal method of choice to produce a succulent and juicy fish with a delicious sauce to dip in, top your rice with and enjoy! Poaching is definitely an underrated method of cooking. You’re locking in all your flavors and the moisture of the fish into the dish. I love poaching salmon this way too! But you can use flounder or sole here too. Another idea is to sub in diced tomatoes for the pureed bell peppers. Please make sure to taste and season your sauce!
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Mediterranean Poached Cod
- 4 (6 oz) cod fillets
- salt and pepper to taste
- 1 tbs olive oil
- 1 shallot, fine chop
- 3 cloves garlic, minced
- 1/4 cup dry white wine
- 1 cup low sodium broth (or water)
- 16 oz fire roasted bell peppers, drained
- 2 tbs capers
- 1 small jalapeño, sliced
- 1/2 tsp dried oregano
- 10 Kalamata olives, halved
- fresh basil for garnish
- Pat your fish dry and and season with salt and pepper to taste, both sides.
- Puree your bell peppers until smooth.
- In a large deep skillet, heat your olive oil on medium. Add in the shallot and sauteé for 2 minutes. Stir in the garlic for 30 seconds. Pour in your wine and stir for 30 seconds. Mix in the broth, pureed peppers, capers, jalapeño, oregano and season with salt and pepper to taste. Add the fish to the pan and bring the sauce to a simmer on low heat. Cover the pan and cook on low for about 5-10 minutes (time varies with thickness of fish), mine took 10-12 minutes. Fish should flake off easily. Taste and season the 'sauce' with salt and pepper to taste. Serve with rice, top with extra sauce and olives and basil.
You can use vegetable or chicken broth. Or just water. You can sub in diced tomatoes for the roasted bell peppers.
Calories: 220kcal | Carbohydrates: 4g | Protein: 32g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 73mg | Sodium: 632mg | Potassium: 835mg | Fiber: 1g | Sugar: 1g | Vitamin A: 247IU | Vitamin C: 16mg | Calcium: 52mg | Iron: 1mg
This was delish, super healthy, adaptable to what I had in the fridge, and really quick to prepare. I used tilapia instead of cod, a blend of sauteed veggies instead of the jarred fire roasted red peppers, and parsley instead of basil, omitted the jalapeno. But other than that, followed the recipe exactly and served over rice. It was so good! Will def make this again. It was a big hit! Thank you!
Hi Amanda! I really love your adaptations! That’s what I did to the recipe too! I need to try your version! Thank you for the feedback and rating! Cheers!
So easy so delicious! The fish was amamzing! Love your site abs recipes will be trying some more
Hi Nancy! Thank you so much! and Im very happy you liked the fish!
Excellent and easy to follow. I had two cod and took almost 12 minutes. Trying to flake the top with a fork was a good indicator the fish was done. I used the same proportions for the sauce with less fish and came out excellent. We love the sauce!
Hello Ryan! I’m so happy you guys enjoyed the fish! Thank you for the comment and rating too!
So flavorful! Kids loved it too.
Love that the kids loved it too! Thanks for the rating!
I loved this recipe! It was so delicious, healthy and satisfying. All I did was replace the red peppers with puréed tomato and added steamed broccoli and pasta instead of rice. I see myself making this again and again!
Hi Lily, That’s another delicious way to use this recipe! Thanks for sharing your feedback with us and for the kind rating!
Like all of Stella’s recipes I’ve tried — amazing recipe! Stella cooks exactly how I want to eat as a health-conscious Greek-American married to a “meat and potatoes” Dutch hubby (who is an unbelievable cook/loves beautiful food) Stella’s recipes remind me of the meals I grew up with but better — and healthy / uncomplicated which is important to me as a new mom. My husband LOVES all the recipes from Hungry Happens…chicken gyro, shrimp tacos, tzatziki, etc… it the best of both worlds for us. Flavor, ease and health. TY ! I love your perspective on cooking.
I made this as-stated with quinoa (we were out of rice) and sautéed lemon-garlic spinach on the side.
Hi Andrea, You are VERY kind thank you for the sweet sweet message! Its so important that everyone is happy with the meals and you are probably an amazing cook so – well done!! Have a beautiful day Andrea!