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An overhead shot of Poached Cod in Tomato Sauce.
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4.82 from 16 votes

Poached Cod in Tomato Sauce

This Whole30- and keto-friendly Poached Cod in Tomato Sauce is so simple and delicious! You can get it on the table in just a few minutes on a busy weeknight!
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dinner
Cuisine: Italian
Keyword: gluten-free, keto, low carb, paleo, Primal, seafood, Whole30
Servings: 4 servings
Calories: 169kcal
Author: Michelle Tam

Ingredients

Instructions 

  • If you’re using frozen fillets, thaw the fish overnight in the refrigerator. Don’t be frustrated if the fillets aren’t completely thawed by dinnertime; simply place the cod packets in a bowl and run cool water on them. Let the fillets sit in the water for 10-15 minutes, and they should be ready to go. (Obviously, you can skip this step if you’re using fresh cod.)
  • Blot the fish with paper towels and sprinkle both sides with salt.
  • Grab a skillet with a lid, and pour in about two cups of marinara sauce or salsa. The skillet should be large enough to fit the fillets snugly in a single layer. If you’re poaching four fillets, a 10-inch skillet works great.
  • Crank the heat up to high to bring the sauce to a boil. When the sauce is bubbling, carefully slip in the seasoned fillets.
  • Lower the heat to about medium-low—enough to maintain a simmer.
  • Then, cover the pan and cook for 5 to 8 minutes or until the fish is opaque and cooked to your preferred doneness. Once the thickest part of the fish reaches 130°-140°F on an instant-read thermometer, I take the pan off the heat. (I know the FDA says 145°F is the safe temperature for cooked fish, but for my tastes, that’s overdone. Instead, I refer to this chart for fish cooking times.)
  • Top the fish with freshly cracked black pepper and a shower of fresh herbs. (I like to garnish the cod with Italian parsley, basil, and chives when I poach in marinara sauce, and cilantro and green onions when I poach in salsa.)
  • Serve the saucy fish with a giant green salad, a big platter of roasted vegetables, or cauliflower rice.

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Nutrition

Calories: 169kcal | Carbohydrates: 7g | Protein: 34g | Fat: 1g | Fiber: 2g