Tomato Poached Fish | How to Poach Quickly

fish fillets

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based option, while canned tuna is more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is healthier, while canola oil is a budget-friendly alternative.

fresh basil

🥗Healthier: dried basil

💰Cheaper: spinach

Dried basil is a pantry staple, while spinach can add a fresh touch.

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes offer a vibrant flavor, while crushed tomatoes are often less expensive.

Heat olive oil in a pan.

Add diced onions to the olive oil and cook until soft and translucent, about 3 to 5 minutes.

Add minced garlic and cook for an additional minute until fragrant.

Add diced tomatoes to the pan and crush them with the back of a spoon to create a smooth sauce.

Season the sauce with 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon oregano, and 1/4 teaspoon crushed red pepper; mix well.

Lower the temperature and let the sauce simmer for 10 minutes until thickened.

Season the cod fillets with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Nestle the seasoned fish fillets into the sauce, ensuring they are covered by the sauce.

Sprinkle olives and capers throughout the sauce for added flavor.

Cover the pan and let the fish cook for 8 to 10 minutes until flaky and cooked through.

Serve the fish on top of pasta, scooping sauce over the pasta, and garnish with fresh basil.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens