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 in the delightful flavors of our Poached Cod with Tomato and Saffron, a dish that perfectly marries simplicity with sophistication. This gluten-free and dairy-free recipe is not only a feast for the senses but also a healthy choice, clocking in at just 212 calories per serving. Whether you're preparing a light lunch or an elegant dinner, this main course is sure to impress.

The star of this dish is the tender, flaky cod, poached to perfection in a fragrant broth of whole peeled tomatoes, aromatic garlic, and a hint of Aleppo pepper for a gentle kick. The addition of saffron threads elevates the dish, infusing it with a luxurious flavor and a beautiful golden hue. Each bite is a harmonious blend of savory and slightly sweet notes, making it a memorable meal for any occasion.

With a preparation time of just 45 minutes, this recipe is perfect for busy weeknights or leisurely weekends. Serve it in shallow bowls, allowing the vibrant poaching liquid to envelop the cod, and watch as your family and friends savor every last bite. Experience the joy of cooking with this exquisite dish that brings the taste of the Mediterranean right to your table!

Ingredients

  • teaspoon aleppo pepper or red crushed
  •  bay leaves 
  • 14.5 ounce canned tomatoes whole peeled drained canned
  • 20 ounce filets skinless
  • 0.3 cup cooking wine dry white
  •  garlic cloves thinly sliced
  • servings kosher salt 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