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Poached Cod with Tomatoes and Caperberries


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Freshness and ease combine to create this flavorful Poached Cod with Tomatoes and Caperberries recipe. The subtle sweetness of tomatoes, the aromatics of fresh basil, and the brininess of caperberries, simmer to perfection with crisp white wine. The poaching method ensures the cod remains moist and tender, while the flavor-infused sauce adds a burst of freshness and depth. The simplicity of this cod with tomatoes recipe ensures you can have a wholesome, homemade dinner on the table in less than 30 minutes!

A piece of poached cod on a blue and white plate sitting on top of steamed rice and covered in a tomato poaching liquid garnished with fresh basil and parsley.


Cod has a mild, sweet flavor. It easily absorbs the flavors of accompanying ingredients, making it a versatile choice for various recipes. In addition, cod has a delicate texture that is tender, and flakes easily when cooked.

Did you know cod is a highly nutritious fish? Cod is an excellent choice in the world of seafood:

  • Rich in Protein: Cod is a lean fish packed with high-quality protein, essential for building and repairing body tissues. It’s an excellent protein source for individuals seeking to increase their protein intake without consuming too much fat.
  • Low in Calories and Fat: Cod is naturally low in calories and fat, making it a great choice for those looking to maintain a healthy weight and reduce saturated fat intake.
  • Rich in Vitamins and Minerals: Cod is a good source of vitamins such as B12, B6, and niacin, as well as minerals like phosphorus and selenium.
  • Omega-3 Fatty Acids: While not as rich in omega-3 fatty acids as oily fish like salmon, cod still contains these heart-healthy fats.
  • Low in Mercury: Cod is a low-mercury fish, making it a safer choice, especially for pregnant women and young children who are advised to limit their mercury intake.


In the whirlwind of busy weeknights, finding a meal that’s both quick and satisfying can be a challenge. This healthy poached fish recipe, not only boasts a swift preparation time, but also embodies a perfect balance of healthiness and indulgence. Here are a few more reasons to add this delicious cod recipe to your weeknight meal rotation:

  • Effortless Preparation: With straightforward instructions and minimal prep work, this quick weeknight fish recipe is tailored for busy schedules. The poaching method, while being incredibly easy, guarantees a moist and flavorful result, allowing you to multitask or unwind while it cooks.
  • Freshness: Despite its simplicity, this dish doesn’t compromise on freshness. The succulent cod, paired with vibrant cherry tomatoes, aromatic basil, and zesty caperberries, brings a burst of flavor to your plate.
  • Health-Conscious Choice: For health-conscious individuals, this low-calorie fish recipe is a gem. Cod, being a lean protein source, provides essential nutrients without excess fat or calories. The addition of tomatoes, basil, and shallots infuses the dish with vitamins and antioxidants, ensuring you’re not just enjoying a tasty dinner but also a nourishing one.
  • Versatile: The beauty of this family-friendly fish dish lies in its adaptability. You can easily adjust portion sizes based on the number of diners, and the recipe is forgiving enough to accommodate ingredient substitutions based on what you have in your kitchen. Plus, the leftovers, can be creatively repurposed into salads, pasta, or sandwiches for the following day’s lunch.


This delicious fish recipe is similar to Cod Provençal, without olives. It’s easy to prepare and perfect for busy weeknights. With simple ingredients and straightforward steps, it’s a hassle-free dinner option. Here’s a list of what you will need to create this incredibly flavorful fish dish, along with alternatives.

Remember that while the following substitutes can alter the flavor profile slightly, they will still result in a delicious and satisfying dish:

Cod: Opt for fresh, high-quality cod fillets. Look for firm, moist, and translucent fish with no off-putting odor. If fresh cod is unavailable, you can use thawed frozen cod. Both Halibut and Haddock are great alternatives to cod.

White wine: Pinto Grigio is a great for poaching fish. Alternatively, replace white wine additional chicken or vegetable broth for a non-alcoholic version of the recipe. Broth adds depth and richness to the sauce, enhancing the overall flavor profile.

Caperberries: Caperberries have a distinctive, tangy flavor with a slightly peppery taste. They are often brined or pickled, which helps enhance their unique flavor profile. The texture of caperberries is firmer and more substantial than capers. Capers are the smaller, pickled flower buds of the caper bush and offer a slightly different flavor profile but still bring a delightful tangy and briny taste to this fish dish. Be sure to rinse the caperberrier/capers before using to remove excess salt.

Cherry Tomatoes: If fresh tomatoes are unavailable, canned diced or crushed whole tomatoes (partially drained) can be used. They bring a slightly different texture, but retain the tomato flavor in the sauce.

Olives: Optionally, add pitted olives at the same time you add the caperberries to mimic a Cod Provençal recipe.


1. Prepare the Tomato Basil Poaching Sauce:

  • In a large skillet, heat olive oil over medium heat. Add shallots, garlic, and crushed red pepper flakes. Sauté for 1-2 minutes until fragrant.
  • Add halved cherry tomatoes and season with salt and pepper.
  • Stir in fresh basil, white wine and broth. Simmer the mixture for 7-8 minutes until the tomatoes are tender and the sauce is flavorful.
  • Add the caperberries or capers.

2. Prepare the Cod:

  • Pat dry the cod fillets with paper towels. Squeeze lemon juice over the fish filets. Season with salt and pepper on all sides.
  • Gently place the seasoned cod fillets into the simmering tomato sauce.
  • Poach the cod for 6-8 minutes, or until tender and easily flakes with a fork.

3. Finish and Serve:

  • Squeeze lemon juice onto the fish dish.
  • Garnish with fresh basil and parsley.
  • Serve immediately with steamed rice, potatoes or vegetables.


So as not to compete with the flavors of this healthy cod recipe, pair simply with any of the following accompaniments:

  • steamed white or brown rice
  • roasted or steamed vegetables
  • simple green salad

If you have leftover poached cod with tomatoes, store in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the cod and sauce in a skillet over low heat until heated through. Be careful not to overcook the fish during reheating to maintain its tenderness and flavor. Microwaving is not recommended.


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A piece of poached cod on a blue and white plate sitting on top of steamed rice and covered in a tomato poaching liquid garnished with fresh basil and parsley.

Poached Cod with Tomatoes and Caperberries


Freshness and ease combine to create this flavorful Poached Cod with Tomatoes and Caperberries recipe. The subtle sweetness of tomatoes, the aromatics of fresh basil, and the brininess of caperberries, simmer to perfection in white wine. The cod absorbs this essence as it gently poaches until tender and flaky. The simplicity of this cod recipe ensures you can have a wholesome, homemade dinner on the table in less than 30 minutes!


  • 4, 6-ounce cod filets
  • 2 tablespoons olive oil
  • 1 shallot, sliced thin
  • 4 garlic cloves, minced
  • 1/2 teaspoon crushed red pepper flakes
  • 2 cups cherry tomatoes, halved
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 to 2 tablespoons fresh basil, torn or chopped (plus more for garnish)
  • 3/4 cup white wine
  • 1/4 cup chicken or vegetable stock
  • 10 caperberries or 2 teaspoons capers (rinsed)
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons fresh parsley, chopped


  1. Heat the oil in a deep pan.
  2. Add the shallots, garlic and crushed red pepper. Sauté for a few minutes to infuse the oil (do not brown).
  3. Add in the halved cherry tomatoes. Season with salt and pepper.
  4. Add the fresh basil, white wine and broth. Mix well.
  5. Simmer for 7 to 8 minutes, or just until the tomatoes start to break down.
  6. As the poaching liquid is simmering, pat the cod filets with a paper towel. Squeeze on lemon juice. Season both sides with salt and black pepper. 
  7. Add the rinsed and drained caperberries, or capers to the tomato sauce. 
  8. Create a well in the sauce for the fish. Place fish.
  9. Gently poach the cod in the sauce until tender and flaky. About 7 to 8 minutes depending upon the thickness of the fish. Optionally, cover with a lid.
  10. Once the cod fish is tender and flaky, finish with lemon juice, fresh chopped basil and parsley.
  11. Spoon each filet with the sauce.
  12. Serve over rice, potatoes or vegetables. 
  13. Optionally, garnish with a finishing olive oil and Maldon or sea salt flakes.
  14. ENJOY!

The Easiest Cod Fish Recipe! This Poached Cod with Tomatoes and Caperberries is full of flavor, and so quick and easy to prepare! #cod #codrecipe #fishrecipe #fishtok #easyrecipe #dinnerideas #seafoodlover #FoodTok #weeknightdinner #healthyrecipe

♬ Pieces (Solo Piano Version) – Danilo Stankovic


  • Fresh cod is best. However, frozen cod that has been thawed properly, can be substituted.
  • Halibut and haddock are great alternatives to the cod. Cooking time will change depending up what fish is used as a substitute for cod. 
  • Season the cod prior to poaching. Feel free to use additional seasoning/spices beyond salt and pepper.
  • If fresh tomatoes are not available, use canned diced or whole tomatoes (crushed with hands). Drain out most of the liquid if using canned tomatoes.
  • Simmer allows the tomatoes to break down and the sauce slightly thicken.
  • Rinsed and drained capers can be used in replacement of caperberries.
  • Optionally, add 1/3 cup pitted olives at the same time you add the caperberries.
  • Gently poach the fish on a medium heat. Covering is optional and may result in a quicker cooking time.
  • Try not to over cook the fish. Stay attentive while poaching as cod cooks relatively quickly. 
  • Pair simply so as to not over power the dish. Steamed rice, potatoes or roasted vegetables are great pairing options with this flavorful cod dish.
  • Serve immediately. 
  • Store leftovers in fridge for up to 2 days.
  • Reheat gently on the stovetop or in the oven. 
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Dinner, Seafood
  • Method: Easy
  • Cuisine: Seafood

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WELCOME! My name is Melissa Latin aka. Charlotte Fashion Plate. Happy to meet you! I am more than just recipes. I love fashion and style too! Most importantly, I love my Family (my Hubby and my Fur Babies). My Husband (aka my “Kitchen Bitch”) means the world to me. He’s pretty damn cool too. Not only is he one of the nicest guys you will ever meet, he also has had a lengthy career in professional hockey. Not only winning two Stanley Cups with the Pittsburgh Penguins in the early ’90’s, but most recently winning the Calder Cup with the Charlotte Checkers, amongst many other accolades. If you live in Charlotte and play hockey, or have a family member who plays, be sure to contact him!

Our life has changed dramatically in the past few years with the passing of our two goldendoodles, Vegas and Viva. We were lucky enough to have Vegas for five years (totally wish it was longer). Most recently, losing our Viva to a brain tumor in July of 2020. We welcomed our mini goldendoodle 7, almost seven years ago. We just added the amazing Hazel! Of course, I am always posting tons and tons of photos! Be sure to check out my recipe for Pet Bone Broth! This broth is super rich in nutrients and will provide your pet with a multitude of health benefits!

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