Poached Cod in Tomato Broth

13 60 212
Ingredients Minutes Calories
Prep Cook Servings
25 min 35 min 4
Poached Cod in Tomato Broth
Health Rating


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 dash 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 212
Calories from fat 41
Calories from saturated fat 6.5
Total Fat 4.6 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 2.7 g
Cholesterol 49 mg
Sodium 613 mg
Potassium 1048 mg
Total Carbohydrate 20.3 g
Dietary Fiber 3.9 g
Sugars 4.3 g
Protein 24.4 g

Dietary servings

Per Portion

Fruit 0.3
Meat 1.3
Vegetables 2.8

Energy sources