Poached Cod with Tomato and Saffron

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

Suggestions


Discover the vibrant flavors of the Mediterranean with our irresistible Poached Cod with Tomato and Saffron. This gluten-free and dairy-free dish is not only a feast for the eyes but also a healthy choice for lunch or dinner, clocking in at just 212 calories per serving. Perfectly tender cod fillets are gently poached in a fragrant sauce, infused with the unique flavors of Aleppo pepper and aromatic saffron threads.

The combination of juicy, whole peeled tomatoes, a splash of dry white wine, and the warmth of garlic creates a deliciously rich poaching liquid that elevates the dish to a true culinary delight. With a preparation time of only 45 minutes, it’s an ideal recipe for both busy weeknights and leisurely weekends, allowing you to impress your family and friends without spending hours in the kitchen.

Whether you're a seasoned chef or just starting out, this main course is accessible and rewarding, delivering a comforting meal that celebrates fresh, wholesome ingredients. Serve it in shallow bowls, garnished with a sprinkle of freshly ground pepper, and enjoy the heartwarming experience of indulging in a dish that embodies the spirit of coastal cuisine.

Join us on a culinary journey and savor the classic combination of cod and tomatoes, elevated with the luxurious touch of saffron—your taste buds deserve it!

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