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Cod Poached in a Spinach and Tomato Sauce

Poaching is best for very delicate foods, such as eggs, fish, chicken and fruit. It is a very healthy cooking method, because the liquid, not fat that carries the heat into the food.

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    Broccoli 50.0 grams

    Broccoli

    Garlic 4.0 grams

    Garlic

    Spinach 100.0 grams

    Spinach

    Fresh Thyme 3.0 grams

    Fresh Thyme

    Tomato Concasse by Let's Cook 60.0 grams

    Tomato Concasse by Let's Cook

    Cod Fillets 140.0 grams

    Cod Fillets


    • Time : 30.0 mins
    • |
    • Calories: 217.0 kcal
    • |
    • Protein : 32.0 g
    • |
    • Fat : 2.0 g
    • |
    • Carb. : 21.0 g
    Mise en Place
    Prepare the vegetables as follows:

    Broccoli: cut into bitesize pieces
    Thyme: wash and dry
    Garlic: mince
    Spinach: cut into large chunks.
    Poach the Cod
    Heat some oil in a pan. Lightly season the cod.
    Lightly sauté the garlic then cod. Once the cod is lightly coloured on both sides, add Italian style tomato sauce and the thyme. Cover and let the cod poach on a gentle heat.
    Sauté the Spinach and Broccoli
    Heat some oil in a pan. Sauté the broccoli and season it lightly. Once the broccoli is almost done, throw in the spinach. The cod should be done simultaneously and the dish ready to serve.