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Quick Tomato Poached Fish



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This Quick Tomato Poached Fish recipe is bursting with flavors from sweet tomatoes, fragrant garlic and aromatic shallots. While not only tantalizing to your taste buds, this easy fish recipe will also provide you with a bounty of health benefits. With minimal prep and cook time, this healthy fish dish is perfect for busy weeknights when you want something wholesome, without spending hours in the kitchen.

A yellow bowl filled with poached fish sitting on a bed of steamed white rice, with the tomato poaching liquid covering the fish. Roasted asparagus is also sitting in the inside of the bowl.
Plate the poached fish with steamed rice and roasted vegetables.

Why You Should Make this Poached Fish Recipe

  • Quick and Easy: With simple ingredients and straightforward instructions, this poached fish recipe is perfect for busy days when you need a nutritious meal without the fuss.
  • Healthy and Flavorful: Packed with fresh ingredients like tomatoes, garlic and shallots, this dish is bursting with flavor while being high in protein and low in carbohydrates.
  • Versatile Serving Options: Serve it with steamed rice and your favorite vegetables for a complete meal.
  • Leftover Friendly: Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop.


Although I used cod in this poached fish recipe, easily use your favorite white fish. Note, cooking times will vary depending on the type of fish used, and the thickness.

  • White fish: Easily use cod, halibut, sea bass or your favorite white fish. Salmon will also work in this poached fish recipe.
  • Sweet tomatoes: Use cherry tomatoes, halved Campari tomatoes, Roma tomatoes, or a combination of sweet tomatoes.
  • Crushed red pepper flakes: Adjust the amount according to your preference for spiciness, or leave out.
  • Shallot: White or yellow onions can be used as a substitute.
  • Garlic cloves: Use garlic powder or minced garlic from a jar, if fresh cloves are unavailable.
  • White wine: Easily use all stock.
  • Chicken stock: Vegetable stock is a suitable vegetarian alternative.
  • Fresh parsley: Substitute with dried parsley if fresh parsley is not available, or other fresh herbs like thyme or rosemary.

How to Prepare Quick Tomato Poached Fish

Prepare this Quick Tomato Poached Fish effortlessly, in just a few simple steps, making it a speedy and hassle-free fish dish.

  1. Heat olive oil in a pan and sauté cherry tomatoes, shallots and garlic with seasonings, until tomatoes break down.
  2. While the tomatoes are breaking down, season the cod with salt and pepper on both sides.
  3. Pour in stock and wine. Allow to heat through on a low simmer.
  4. Nestle in the white fish.
  5. Cover. Gently simmer for 7-10 minutes until fish is cooked through.
  6. Occasionally, spoon poaching liquid over the fish while it cooks.
  7. Once fish is cooked, add fresh parsley to the pan.
  8. Serve fish in bowls with steamed rice and vegetables.
  9. Finish by ladling poaching liquid over the fish and garnishing with olive oil, flaky salt, cracked black pepper and fresh parsley.

How to Serve and Store Leftovers

Serving Suggestions: This Quick Tomato Poached Fish recipe pairs beautifully with a variety of side dishes, making it a versatile dinner option. Here are some serving suggestions to compliment this flavorful dish:

  • Steamed Rice: Serve the poached fish over a bed of fluffy steamed rice to soak up the delicious tomato-infused broth.
  • Roasted Vegetables: Roasted vegetables such as asparagus, broccoli or carrots add a colorful and nutritious element to the meal.
  • Crusty Bread: Serve the fish alongside crusty bread to sop up the savory broth.
  • Fresh Salad: A crisp green salad dressed with a light vinaigrette provides a refreshing contrast to the rich flavors of the fish.

Storing Leftovers: If you find yourself with leftovers, this poached fish stores well, and can be enjoyed for another meal, or meal prep. Here’s how to store and reheat leftovers:

  • Refrigeration: Once cooled, place any leftover poached fish and broth in an airtight container and store it in the refrigerator for up to 2 days.
  • Reheating: Reheat the fish and broth gently, in a saucepan over low heat until warmed through.

More Quick and Easy Poached Fish Recipes to Love

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A yellow bowl filled with poached fish sitting on a bed of steamed white rice, with the tomato poaching liquid covering the fish. Roasted asparagus is also sitting in the inside of the bowl.

Quick Tomato Poached Fish


This Quick Tomato Poached Fish recipe is bursting with fresh flavors. It’s easy to prepare, and provides a bounty of health benefits.


  • 1 to 1 1/2 pounds cod, or any white fish, cut into filets (skin-off)
  • 1 teaspoon salt (divided)
  • 1 teaspoon black pepper (divided)
  • 2 1/2 cups sweet tomatoes, halved if using. larger tomatoes
  • 1/2 teaspoon crushed red pepper flakes
  • 1 small shallot, sliced thin
  • 3 garlic cloves, minced
  • 1/2 cup white wine
  • 1 cup chicken stock
  • 1 tablespoon fresh parsley, plus more for garnish
  • Pinch of flaky salt, cracked black pepper, and olive oil for finishing


  1. Heat olive oil in a pan over medium heat.
  2. Add the tomatoes, shallots and garlic.
  3. Season with 1/2 teaspoon salt, 1/2 teaspoon black pepper and crushed red pepper flakes.
  4. Simmer until tomatoes break down.
  5. While tomatoes simmer, season fish, on both sides, with the remaining salt and pepper.
  6. Once tomatoes have broken down, pour in stock and wine. Let it heat through.
  7. Nestle fish into the pan. Cover, and cook for 7 to 10 minutes, or until the fish is no longer translucent and flakes easily with a fork.
  8. Occasionally, uncover and spoon poaching liquid over the fish.
  9. Once cooked, add fresh parsley to the pan.
  10. Optionally, serve the poached fish in individual bowls with steamed rice and your choice of roasted or steamed vegetables.
  11. Ladle some poaching liquid over the fish. Drizzle with touch of olive oil. Garnish with flaky salt, cracked black pepper and fresh parsley.
  12. Serve immediately.
  13. ENJOY!


  • Easily use your favorite white fish. Salmon or shrimp will also work in this recipe.
  • Choose sweet tomatoes with a thin skin.
  • If you prefer, easily peel away and discard the skin of the tomatoes as they cook. 
  • Replace the white wine with stock. 
  • As the fish is poaching, occasionally spoon the poaching liquid over the fish. No need to flip.
  • Once the fish is no longer translucent, and it flakes easily with the fork, the fish is done.
  • Try not to overcook the fish.
  • Adjust the cook times based upon the thickness of this fish. 
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Easy
  • Cuisine: Fish and Seafood

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A photo of me in a black floral dress cooking at the stovetop at Williams-Sonoma

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!

In addition, I’m so very excited to announce I have published my first e-book and paperback, “Mastering Thanksgiving – A Guide to Perfecting Your Thanksgiving Dinner.” Your support would mean the world to me.

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