Cod Poached in a Spicy Tomato Broth Recipe

Looking for an easy Cod Poached in a Spicy Tomato Broth recipe? Learn how to make Cod Poached in a Spicy Tomato Broth using healthy ingredients.


Submitted by gymnst62

Makes 4 servings



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.

Recipe Ingredients for Cod Poached in a Spicy Tomato Broth

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
14 1/2 ounce diced tomatoes
24 ounce cod
10 kalamata olives, pitted and chopped

Recipe Directions for Cod Poached in a Spicy Tomato Broth

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.
Categories

Main Dish

Nutrition Facts
Serving Size 396.4g
Amount Per Serving
Calories
280
Calories from Fat
57
% Daily Value*
Total Fat
6.3g
10%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
94mg
31%
Sodium
365mg
15%
Potassium
717mg
20%
Total Carbohydrates
6.7g
2%
Dietary Fiber
1.8g
7%
Sugars
3.1g
Protein
40.1g
Vitamin A 23% Vitamin C 26%
Calcium 5% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in saturated fat
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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