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Cod Poached in 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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    Garlic 4.0 grams

    Garlic

    Broccoli 50.0 grams

    Broccoli

    Spinach 100.0 grams

    Spinach

    Fresh Thyme 3.0 grams

    Fresh Thyme

    Tomato and Herb Sauce by Let's Cook 60.0 grams

    Tomato and Herb Sauce by Let's Cook

    Cod Fillets 175.0 grams

    Cod Fillets


    • Time : 30.0 mins
    • |
    • Calories: 217.0 kcal
    • |
    • Protein : 32.0 g
    • |
    • Fat : 2.0 g
    • |
    • Carb. : 21.0 g
    : Your Kitchen Essentials
    Utensils: a pan x 2 |
    Pantry: Salt | Pepper | Your preferred cooking oil |
    : Prepare the Ingredients
    Fish Fillets: Keep the fish fillets out of the fridge 15 minutes before cooking.

    Wash and dry the vegetables prior to chopping (as required):
    - Broccoli: cut into bitesize pieces and wash
    - Thyme: just wash and dry
    - Garlic: peel and mince
    - Spinach: cut into large chunks.
    : Poach the Fish
    Heat some oil in a pan. Lightly season the fish.
    Lightly sauté the garlic then add fish. Once the fish is lightly coloured on both sides, add tomato and herb sauce and the thyme. Cover and let the fish poach on a gentle heat.
    : Finish, Plate and Serve
    Heat some oil in another pan. Sauté the broccoli and season it lightly. Once the broccoli is almost done, throw in the spinach. Cook for a minute or 2.

    Plate and serve:
    Plate the fish and serve with broccoli and spinach on the side.