Description
Tomato-Poached Fish with Chile Oil and Herbs is a simple yet elegant dish featuring poached cod in a rich tomato sauce, infused with garlic, herbs, and a spicy chile oil kick. Perfect for any occasion, this flavorful and healthy fish recipe will impress your guests.
Ingredients
Scale
-
- For the Fish:
- 4 cod fillets (or any white fish of your choice)
- 2 tablespoons olive oil (for cooking the fish)
-
- For the Tomato Sauce:
- 1 can (14.5 oz) of diced tomatoes (or use fresh tomatoes if available)
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon red pepper flakes (for heat)
- 1/2 teaspoon smoked paprika
- Salt and pepper (to taste)
- For Garnish:
- 1/4 cup fresh basil, chopped
- 2 tablespoons chile oil (for an extra layer of flavor)
- Fresh parsley, for garnish (optional)
Instructions
- Prepare the sauce: Heat olive oil in a skillet over medium heat. Add minced garlic and sauté until fragrant (1–2 minutes). Add diced tomatoes, oregano, red pepper flakes, smoked paprika, salt, and pepper. Stir and let the sauce simmer for 10–15 minutes until thickened.
- Poach the fish: Place cod fillets skin-side down in the tomato sauce. Cover the skillet, reduce heat to low, and let the fish poach for 10–12 minutes until cooked through and flakes easily with a fork.
- Add chile oil and herbs: Drizzle chile oil over the poached fish and sprinkle with chopped basil and parsley for garnish.
- Serve: Serve the poached fish over rice, quinoa, or with crusty bread to soak up the sauce.
Notes
- Flavor variations: Swap cod for halibut, tilapia, or haddock. Adjust the heat by adding more chile oil or hot sauce if desired.
- Customizing the sauce: Add cumin, coriander, or a squeeze of lemon for extra flavor.
- Storage: Refrigerate leftovers for up to 2 days. Reheat gently on the stove to avoid overcooking the fish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Poached
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 240
- Sugar: 6g
- Sodium: 290mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 26g
- Cholesterol: 60mg
Keywords: Tomato Poached Fish, Poached Cod in Tomato Sauce, Chile Oil Fish Recipe, Mediterranean Fish Recipe, Healthy Fish Recipe