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Poached Cod with Tomato and Saffron

Poached Cod with Tomato and Saffron

Calories 231 (25% from fat)
Fat 6.4 gram
Saturated Fat 0.6 gram
Trans Fat 0 gram
Cholesterol 84 mg.
Sodium 262 mg.
Carb. 6 gram
Fiber 2 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 33 gram


4 tsp. olive oil

2 cloves garlic (2 tsp.), thinly sliced

1 tsp. crushed red pepper flakes

1 can (14.5 oz.) no salt added whole peeled tomatoes, drained

1/4 cup white wine

2 bay leaves

pinch of saffron threads

1/2 cup water

1/4 tsp. salt

1/4 tsp. black pepper, ground

4 5-ounce skinless cod fillets

The key to keeping cod from turning rubbery when you cook it, is to do it slowly. Simmer the fish and it'll be flaky with a rich buttery taste. Serve this dish with a whole wheat roll on the side to soak up the juices.

1. Heat a non-stick skillet over medium heat. Add the oil to the pan and swirl to coat, then toss in the garlic and red pepper flakes. Cook, stirring often until it becomes fragrant, about 3 minutes.

2. Place the tomatoes in the pan, crushing with your hands as you put them in. (Remember to drain the tomatoes first.) Then stir in the wine, bay leaves, saffron and water. Increase heat to high and bring to a boil. Once it’s boiling, reduce heat to simmer, cover and stir occasionally. Keep cooking until the flavors combine, about 5-7 minutes.

3. Sprinkle the salt and pepper over the cod fillets and place them in the skillet. Cover and cook the cod on medium low until the fish turns opaque and stars to flake, about 5-7 minutes.

4. Transfer cod and tomatoes to serving dishes and spoon the poaching liquid over the top.

Yield: 4 Servings

Poached Cod with Tomato and Saffron 

This is a Freezer Friendly Recipe!

You can freeze individual portions for easy re-heating later.

Microwave for approximately 2-3 minutes. Keep the container open a little to allow steam to escape.

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