Poached Cod with Tomato and Saffron

Gluten Free
Dairy Free
Health score
36%
Poached Cod with Tomato and Saffron
45 min.
4
212kcal

Suggestions


Indulge your taste buds with our delightful Poached Cod with Tomato and Saffron, a dish that is not only bursting with flavor but also gluten-free and dairy-free. This exquisite recipe perfectly balances the subtle richness of cod with the vibrant, tangy essence of tomatoes, accented by the luxurious touch of saffron. If you're searching for a wholesome meal that elevates your lunch or dinner, look no further.

Designed for four servings, this dish makes an ideal choice for family gatherings or an inviting dinner party. The velvety poaching liquid, infused with fragrant garlic and a gentle warmth from Aleppo pepper, creates a harmonious sauce that complements the delicate fish perfectly. With only 212 calories per serving, it’s a smart choice for those who are mindful of their dietary goals without sacrificing flavor.

In just 45 minutes, you'll have a gourmet meal on the table that’s not only healthy but also visually stunning— a feast for both the eyes and the palate. Serve it in shallow bowls, garnished with the aromatic poaching liquid, and you’ll undoubtedly impress your guests. Embrace the art of cooking with this simple yet elegant recipe that captures the essence of fresh, high-quality ingredients! Dive into a dish that brings comfort and sophistication together beautifully.

Ingredients

  • teaspoon pepper red crushed
  •  bay leaves 
  • 14.5 ounce canned tomatoes whole peeled drained canned
  • 20 ounce filets skinless
  • 0.3 cup wine dry white
  •  garlic clove thinly sliced
  • servings pepper freshly ground
  • tablespoons olive oil 
  • pinch saffron threads 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat oil in a medium skillet over mediumheat.
  2. Add garlic and Aleppo pepper andcook, stirring often, until fragrant (garlicshould not take on any color), about3 minutes.
  3. Add tomatoes, crushing with your handsas you add them, wine, bay leaves, saffron,and 1/2 cup water. Bring to a boil, reduceheat, and simmer until flavors meld, 5–7minutes; season with salt and pepper.
  4. Reduce heat to medium-low; season codwith salt and pepper and place in skillet.Cover and cook at a bare simmer until cod isopaque throughout and beginning to flake,5–7 minutes (thicker pieces will take longerto cook).
  5. Gently transfer cod to shallow bowls andspoon poaching liquid over.
  6. Black bass or flounder fillets

Nutrition Facts

Calories212kcal
Protein52.5%
Fat36.79%
Carbs10.71%

Properties

Glycemic Index
36.75
Glycemic Load
0.22
Inflammation Score
-5
Nutrition Score
14.219130329464%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.02mg
Luteolin
0.03mg
Kaempferol
0.04mg
Myricetin
0.06mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:211.97kcal
10.6%
Fat:8.17g
12.57%
Saturated Fat:1.19g
7.42%
Carbohydrates:5.36g
1.79%
Net Carbohydrates:4.08g
1.48%
Sugar:2.64g
2.93%
Cholesterol:60.95mg
20.32%
Sodium:232.9mg
10.13%
Alcohol:1.54g
100%
Alcohol %:0.73%
100%
Protein:26.24g
52.47%
Selenium:47.36µg
67.65%
Phosphorus:314.01mg
31.4%
Vitamin B6:0.5mg
24.96%
Potassium:806.91mg
23.05%
Vitamin B12:1.29µg
21.5%
Vitamin B3:3.74mg
18.71%
Vitamin E:2.81mg
18.71%
Magnesium:59.55mg
14.89%
Vitamin C:11.48mg
13.91%
Vitamin B1:0.16mg
10.61%
Iron:1.76mg
9.78%
Vitamin B2:0.16mg
9.28%
Manganese:0.17mg
8.6%
Vitamin D:1.28µg
8.5%
Vitamin K:8.11µg
7.73%
Vitamin A:329.03IU
6.58%
Calcium:61.2mg
6.12%
Copper:0.12mg
6.11%
Zinc:0.84mg
5.61%
Fiber:1.27g
5.09%
Folate:18.6µg
4.65%
Vitamin B5:0.36mg
3.6%
Source:Epicurious