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!
LET’S TALK COD
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.
WHY YOU SHOULD MAKE THIS COD RECIPE
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.
INGREDIENTS FOR POACHED COD WITH TOMATOES
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.
HOW TO MAKE EASY POACHED COD
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.
HOW TO SERVE AND STORE
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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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!
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