Poached Cod in Tomato-Garlic Broth

Name: Poached Cod in Tomato-Garlic Broth
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 600 g cod fillet (skinless, cut into 4 equal portions); 2 tbsp olive oil; 6 pcs garlic (cloves, thinly sliced); 1 pinch red chili flakes; 800 g tomato (ripe, diced, or one 28oz can whole tomatoes crushed by hand); 0.5 tsp salt; 2 pinch black pepper; 120 ml water; 2 tbsp lemon juice (freshly squeezed); 3 tbsp parsley (fresh, roughly chopped)

RATING

0.0/5

TASTE SCORE

8/10

Tender, flaky cod gently poached in a rustic, garlicky tomato broth. The fish soaks up all those savory Mediterranean flavors, and the broth comes together in one pan in under 30 minutes. Light, comforting, and perfect for a quick weeknight dinner.

PREP

10m

COOK

20m

SERVES

1 PIECE

232 cal

SERVINGS

METHOD · 6 STEPS

prep · ~2 min
Pat the cod dry and season.
1.Pat the cod fillets completely dry with paper towels.
2.Season both sides of each fillet with a pinch of salt and black pepper.
saute · ~3 min
Start the aromatic base.
1.Heat the olive oil in a wide skillet over medium heat.
2.Add the sliced garlic and red chili flakes. Cook, stirring frequently, until the garlic is fragrant and just turning golden at the edges (about 2 minutes).
TIPWatch the garlic closely — if it burns, it turns bitter. Golden is the goal.
simmer · ~10 min
Build the tomato broth.
1.Add the diced tomatoes with their juices to the skillet.
2.Pour in the water and season with the remaining salt.
3.Bring the broth to a lively simmer. Let it cook, stirring occasionally, until the tomatoes break down and the liquid thickens slightly (8-10 minutes).
TIPCrush the tomatoes with the back of your spoon as they cook to create a more unified, rustic broth.
simmer · ~8 min
Poach the cod in the broth.
1.Nestle the seasoned cod fillets into the simmering tomato broth.
2.Cover the skillet with a lid and reduce the heat to low.
3.Poach gently until the fish is opaque and flakes easily with a fork (6-8 minutes).
TIPResist the urge to stir once the fish is in — moving it around will break the fillets. Just let it sit and simmer gently.
garnish · ~1 min
Finish with lemon and parsley.
1.Remove the skillet from the heat.
2.Drizzle the lemon juice over the fish and broth.
3.Scatter the chopped fresh parsley all over.
serve · ~1 min
Spoon the broth over the fish and serve.
Serve each piece of cod in a shallow bowl with plenty of tomato-garlic broth spooned around it. Good with crusty bread or a simple green salad.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Pat the cod fillets bone-dry before seasoning to ensure they brown lightly and don't water down the broth.
2
Use a wide skillet so the fillets can sit in a single layer without overlapping, ensuring even poaching.
3
If using canned whole tomatoes, crush them by hand right before adding—this gives the broth a chunkier, more rustic texture.
4
Check doneness at 6 minutes: the fish should be opaque and flake easily with a fork; overcooking makes it dry and stringy.
5
Leftover poached cod keeps in the fridge for up to 2 days—store in the broth to keep it moist, then reheat gently.
6
For a thicker, more stew-like broth, simmer the tomatoes uncovered for an extra 5 minutes before adding the fish.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Swap the cod for an equal weight of skinless salmon fillets or firm tofu (pressed and cubed) for a different protein source with similar poaching behavior.

low oil