Coad Poached in a Saffron Tomato Broth
Cod Poached
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Course: Dinner, Main Course
Cuisine: American
Keyword: Low Calorie, Seafood
Servings: 4 servings
Calories: 250kcal
Author: Chef Bill Collins

Ingredients

  • 1 tablespoon olive oil
  • 2 large garlic cloves (peeled and minced (optional))
  • 28 oz whole peeled tomatoes (1 can)
  • ½ cup white wine
  • ½ teaspoon Aleppo Pepper (or a dash of tobasco sauce)
  • ½ teaspoon dried oregano
  • 1 bay leaf
  • ¼ cup Kalamata olives (chopped)
  • 1 Pinch Saffron threads
  • pounds skinless cod fillets (cut into four portions)
  • Parmesan Cheese (Used as a garnish)
  • salt
  • pepper

Instructions

  • Place a large skillet over a medium-high heat. When it’s hot, add the oil, and then the garlic. Sauté for 30 seconds, or until the garlic is fragrant
  • Add the tomatoes, crushing them your hands as you add them. Add the wine, ¼ teaspoon Aleppo pepper, oregano, bay leaf, Kalamata olives, and saffron. Sprinkle with salt and pepper
  • Bring to a boil, reduce the heat, and simmer for 10 minutes. Adjust the flavor with salt and Aleppo pepper
  • Turn the heat to medium high. Sprinkle the cod with salt and pepper, and place in the skillet. Adjust the heat so there is a mild simmer. Cover and cook for 7 minutes, or until the cod is cooked to your liking
  • Sprinkle with Parmesan cheese and serve with rice, couscous, quinoa, or pasta
Nutrition Facts
Coad Poached in a Saffron Tomato Broth
Amount per Serving
Calories
250
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Cholesterol
 
74
mg
25
%
Sodium
 
543
mg
24
%
Potassium
 
1116
mg
32
%
Carbohydrates
 
10
g
3
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
33
g
66
%
Vitamin A
 
423
IU
8
%
Vitamin C
 
21
mg
25
%
Calcium
 
119
mg
12
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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