Poached Cod in Tomato and Olive Broth

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender cod fillets gently poached in a vibrant broth of crushed tomatoes, Kalamata olives, and fresh herbs for a light and flavorful seafood dish. This mediterranean-inspired seafood (whole30, gluten free) ready in about 25 minutes pairs about 6 oz each cod fillets, (14 oz) crushed tomatoes, pitted and halved Kalamata olives for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 Mediterranean cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 2 tablespoons olive oil in a deep skillet over medium heat. Add 3 thinly sliced garlic cloves and sauté for 1-2 minutes until fragrant but not browned.
  2. Step 2: Pour in 1 can (14 oz) crushed tomatoes and 1/2 cup pitted, halved Kalamata olives. Add 1/2 cup water, 1 teaspoon sea salt, and 1/2 teaspoon black pepper. Stir and bring to a gentle simmer.
  3. Step 3: Nestle 4 cod fillets (about 6 oz each) into the tomato broth, cover the skillet, and poach gently for 8-10 minutes until the fish is opaque and flakes easily with a fork.
  4. Step 4: Remove from heat and sprinkle 1/4 cup chopped fresh parsley and 1/4 cup chopped fresh basil over the dish before serving.

Frequently asked questions

How long does Poached Cod in Tomato and Olive Broth take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Poached Cod in Tomato and Olive Broth?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep about 6 oz each cod fillets from drying out.

Can I substitute ingredients in Poached Cod in Tomato and Olive Broth?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Poached Cod in Tomato and Olive Broth for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Poached Cod in Tomato and Olive Broth whole30?

Yes — this recipe is tagged whole30, gluten free, paleo based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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