Poached Cod in Tomato Broth

13 60 242
Ingredients Minutes Calories
Prep Cook Servings
25 min 35 min 4
Poached Cod in Tomato Broth
Health Highlights


3 cup Chicken broth (stock)
1/2 medium Red onion (thinly sliced)
2 cup Cherry Tomatoes (halved, divided)
227 gm Fingerling potatoes (sliced crosswise into 1/4-inch rounds)
12 leaf Basil, fresh (plus extra for garnish)
1/4 tsp Red pepper flakes
1 pinch Coarse salt
1 dash Black pepper
4 fillet (4oz) Atlantic Cod
2 cup whole Sugar snap peas (trimmed, thinly sliced)
1 tsp Lemon juice
1 medium Lemon (cut into 4 wedges)
1 tbsp Extra virgin olive oil (for drizzling)


Bring broth, onion, 1 1/2 cups tomatoes, potatoes, basil sprigs, red-pepper flakes, and 2 teaspoons salt to a boil in a large, deep, straight-sided skillet with a tight-fitting lid. Reduce heat and simmer, uncovered, until potatoes are crisp-tender, 6 to 8 minutes. Season cod with salt and pepper, add to broth mixture, and cover. Simmer until fish is opaque throughout and just cooked through, about 7 minutes.

Remove and discard basil sprigs. Add sugar snaps, remaining 1/2 cup tomatoes, and lemon juice to skillet, gently stirring to combine; cook just until warmed through.

Divide fish, vegetables, and broth among 4 bowls. Garnish with basil leaves, drizzle with oil, and serve with lemon wedges for squeezing.


Nutrition Facts

Per Portion

Calories 242
Calories from fat 53
Calories from saturated fat 16.2
Total Fat 5.9 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.1 g
Cholesterol 49 mg
Sodium 161 mg
Potassium 1223 mg
Total Carbohydrate 22.7 g
Dietary Fiber 4.5 g
Sugars 10.7 g
Protein 26.7 g

Dietary servings

Per Portion

Fruit 0.3
Meat 1.3
Vegetables 2.8

Energy sources


Meal Type(s)