Poached Cod in Tomato Sauce


Last Updated on March 11, 2024

Poached cod in tomato sauce comes together in 35 minutes, and is a delicious way to incorporate more fish into your diet.

Cod in Tomato Sauce

Poached Cod in Tomato Sauce

Flakey cod in a tomato and olive sauce is an easy recipe to make for dinner this week, and an absolute must-make if you’re looking for new ways to eat fish. The cod comes out tender and melts in your mouth, and is packed with so much flavor.

Cod fillets are seasoned with a little salt, pepper and Italian seasoning, then cooked in a simple tomato sauce made from canned whole tomatoes, sauteed shallots and garlic, olives and a few spices.

The fish comes out so tender and flavorful, and is delicious paired with roasted potatoes or pearl couscous and a simple side salad.

Cod in Tomato Sauce

This recipe is so easy to whip up and is packed with feel-good ingredients. Plus it comes together in just 35 minutes, and is made all in one pan!

Cod is one of my top choices for this recipe because it flakes like butter and absorbs all of the delicious flavors of the sauce. I served it with some homemade garlic bread for dipping, which was *chef’s kiss* 🤌🏼

Poaching fish is one of my favorite methods to keeping the fish tender. It involves slowly simmering the fish in a liquid base to cook it gradually. I personally love using cod in this recipe, but you can easily substitute it with any other mild white fish like grouper, halibut, pollock, or even tilapia.

How to make poached cod

Here’s what you’ll need:

  • cod– I used 4 cod fillets that were roughly 4 oz each
  • canned whole, peeled tomatoes– this will create the base of the sauce
  • kalamata olives, for a little added flavor
  • shallots and garlic, for some aromatics
  • spices– salt, pepper, Italian seasoning, red pepper flakes
  • olive oil– I love to finish the dish off with a drizzle of flavored olive oil, like basil oil or chili oil
  1. Season the cod fillets with the spices
  2. Heat a large skillet on medium heat then drizzle in some olive oil. Cook the shallots and garlic for a couple of minutes, until fragrant
  3. Pour in the canned tomatoes and spices and simmer for 5-6 minutes. Gently mash the tomatoes and adjust any seasoning
  4. Place the fish fillets into the sauce with the olives then cover and cook on low for about 10 minutes
  5. Garnish with a drizzle of olive oil, fresh basil and parsley
Cod in Tomato Sauce

This one-pan meal is simple, fresh and bursting with flavor. I know you guys are going to love it! Be sure to tag me on Instagram if you try it.

poached cod

More fish recipes you’ll love:

Feta Stuffed Salmon

Herb Crusted Cod

Mahi Mahi Fish Tacos

Poached Cod in Tomato Sauce

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Course: Main


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  • 4-6 4-6 cod fillets, 4 oz each

  • Salt & pepper

  • 2 tsp 2 Italian seasoning

  • Olive oil

  • Tomato Sauce
  • 1 can 1 whole peeled tomatoes, 14 oz

  • 1 cup 1 water or vegetable broth

  • 2 2 shallots, sliced

  • 3 cloves 3 garlic, crushed

  • 1/3 cup 1/3 pitted kalamata olives

  • 1/2 tsp 1/2 salt

  • 1/2 tsp 1/2 black pepper

  • 1/2 tsp 1/2 red pepper flakes

  • 1/2 tsp 1/2 Italian seasoning

  • Fresh chopped basil and parsley, to top


  • Season the cod fillets with salt, pepper and the Italian seasoning on both sides.
  • Heat a large pan on medium heat then drizzle in some olive oil. Once hot, add in the shallots and saute for about 2 minutes
  • Add in the crushed garlic and cook for another 1-2 minute, until fragrant
  • Pour in the can of whole tomatoes, water and spices. Cover and cook on medium/low for about 5-6 minutes.
  • Gently mash the tomatoes then taste and adjust any seasoning to your liking. Add in the olives and the cod fillets. I like to sprinkle a little extra Italian seasoning over the top
  • Cover the pan and simmer the fish for about 8-10 minutes, until the cod flakes easily with a fork.
  • Garnish with a drizzle of olive oil, fresh chopped basil and parsley

Did you make this recipe?

Tag @somethingnutritious on Instagram- I’d love to see your creations!

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