Mediterranean Poached Cod

A beautifully light and flavorful way to prepare your flakey white fish.

Mediterranean Poached Cod (healthy recipe is on my site : HungryHappens.Net)

♬ original sound – Stella Drivas

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

Mediterranean Poached Cod

5 from 4 votes
Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes


  • 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
Author: Stella

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