Poached Cod in Tomato-Garlic Broth
This one-pan Poached Cod in Tomato-Garlic Broth recipe delivers incredibly moist, flaky cod infused with vibrant Mediterranean flavors from a rich tomato and garlic base, making for a healthy and satisfying meal.
For 2 servings
Pat the cod fillets dry with paper towels. Season both sides generously with salt and black pepper. Set aside.
Heat olive oil in a large, deep skillet or Dutch oven over medium heat. Add the diced yellow onion and cook until softened, about 3-4 minutes. Add the minced garlic and red pepper flakes (if using) and cook for another minute until fragrant, being careful not to burn the garlic.
Pour in the dry white wine (if using) and scrape up any browned bits from the bottom of the pan. Let it simmer for 1-2 minutes to reduce slightly.
Stir in the undrained diced tomatoes, vegetable broth, and dried oregano. Bring the mixture to a gentle simmer, then reduce the heat to low. Taste and adjust seasoning with additional salt and pepper if needed.
Carefully nestle the seasoned cod fillets into the simmering tomato broth, ensuring they are mostly submerged. Cover the skillet with a lid and poach for 8-10 minutes, or until the cod is opaque and flakes easily with a fork. Cooking time will vary depending on the thickness of your fillets.
Remove the skillet from the heat and let the cod rest in the broth for 2-3 minutes.
Ladle the cod and plenty of the flavorful tomato-garlic broth into shallow bowls. Garnish generously with fresh chopped basil and optional fresh parsley. Serve immediately with a wedge of fresh lemon for squeezing.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Overcook: Cod is very lean and can dry out quickly. Start checking for doneness at 8 minutes; it should be opaque and flake easily with a fork.
- 2Quality Fish: Use fresh, high-quality cod for the best flavor and texture. If using frozen, thaw it completely and pat very dry before seasoning.
- 3Broth Consistency: If you prefer a thicker broth, you can remove the cod, increase the heat, and simmer the broth for a few extra minutes to reduce it slightly before serving.
- 4Wine Substitute: If omitting white wine, increase the vegetable broth to 1 cup (240ml) and consider adding a splash of white wine vinegar or lemon juice for acidity.
Adapt it for your goals.
Fish Swap
This recipe works beautifully with other firm white fish like halibut, haddock, or even tilapia. Adjust poaching time based on thickness.
Added VegetablesAdded Vegetables
Stir in spinach, chopped bell peppers, or zucchini during the last 5 minutes of poaching for added nutrition and texture.
Herb VariationHerb Variation
Experiment with other fresh herbs like thyme, oregano, or dill instead of or in addition to basil for a different flavor profile.
Why this is on our healthy list.
Rich in Lean Protein
Cod is an excellent source of lean protein, essential for muscle repair, growth, and overall satiety without excessive calories or saturated fat.
Heart-Healthy Omega-3s
While leaner than some other fish, cod still provides beneficial omega-3 fatty acids, which are known to support heart health and reduce inflammation.
Antioxidant-Rich Broth
The tomato-garlic broth is packed with antioxidants from tomatoes (lycopene) and garlic (allicin), contributing to immune support and cellular health.
Frequently asked questions
While best enjoyed fresh, you can make the tomato broth ahead of time and store it in the refrigerator for up to 3 days. When ready to serve, reheat the broth and poach the cod just before eating.
