Keto diet foods keto diet recipes keto pills keto diet menu for beginners keto diet for beginners keto diet explained Poached Cod in Tomato Sauce

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This Whole30- and keto-friendly Poached Cod in Tomato Sauce is so simple and delicious! Even my picky kid eagerly scarfs down this deliciously easy dish (“it tastes like pizza fish!”), which is a minor miracle.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained An overhead shot of Poached Cod in Tomato Sauce in a skillet topped with minced Italian parsley. There is a red banner at the bottom that reads: paleo, Whole30, keto and gluten-free.

Looking to get more fish in your family’s belly but freaked out about how to cook it properly? Well, I’ve got a fool-proof and tasty recipe for you!

As a matter of fact, it’s so simple that I’m a little sheepish about posting a step-by-step recipe. I used store-bought sauce, and my only flourish was to add a sprinkle of fresh herbs at the end, so this is barely a recipe at all. In fact, when I texted my pal Diana Rodgers about posting this recipe on my blog, her reply was this: “LOL. Put fish in Rao’s sauce and turn stove on? I’m on to you. #faker.”

Guilty as charged. I’ve always been about finding and sharing shortcuts to deliciousness, so call me a faker if you want, but I like to think of myself as a lazy genius. (I’m modest, too.)

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Keto diet foods keto diet recipes keto pills keto diet menu for beginners keto diet for beginners keto diet explained Quick 15-minute fish dinner!

This dish is on constant rotation in our house because it utilizes a few ingredients I already have stocked in my kitchen: defrosted fish fillets from my freezer and store-bought Paleo-friendly sauces in my fridge or pantry. Plus, I only dirty one pot, and the fish is ready in just 15 minutes or sooner if your fillets are thin!

Keto diet foods keto diet recipes keto pills keto diet menu for beginners keto diet for beginners keto diet explained My favorite Whole30-friendly marinara sauces

Of course, this simple dish will only taste as good as your sauce, so pick a delicious one with high-quality ingredients. You can use homemade marinara sauce, but I don’t normally have that on hand. Instead, my pantry is stocked with jars of Whole30-friendly sauces that are both tasty and made with healthy ingredients that I would use myself if I made my own.

My favorite store-bought brands are Rao’s Homemade marinara sauce, Bianco Di Napoli organic marinara sauce, and the Kirkland organic marinara sauce available at Costco.

If you want the fish to have a Mexican flair, you can substitute salsa for the marinara sauce! The store-bought, shelf-stable Whole30-compliant salsa I like is the mild Frontera Roasted Tomato Salsa.

Keto diet foods keto diet recipes keto pills keto diet menu for beginners keto diet for beginners keto diet explained Can you use another fish or protein in this dish?

Yes! If you don’t have cod fillets, you can use another mild white fish fillet like halibut, pollock, bass, grouper, haddock, and even tilapia. This recipe also works great with boneless and skinless chicken breasts or thighs—just make sure the chicken is cooked through before serving.

Keto diet foods keto diet recipes keto pills keto diet menu for beginners keto diet for beginners keto diet explained Time to make Poached Cod in Tomato Sauce!

Serves 4

Ingredients

Equipment

Method

If you’re using frozen fillets, thaw the fish overnight in the refrigerator. Don’t be frustrated if the fillets aren’t completely thawed by dinnertime; simply place the cod packets in a bowl and run cool water on them. Let the fillets sit in the water for 10-15 minutes, and they should be ready to go.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained Defrosting frozen individually quick frozen code fillets under running water.

(Obviously, you can skip the step above if you’re using fresh cod.)

Blot the fish with paper towels…

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…and sprinkle both sides with salt.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained A woman in a red apron is sprinkling kosher salt on raw cod fillets.

Grab a skillet with a lid, and pour in about two cups of marinara sauce or salsa. The skillet should be large enough to fit the fillets snugly in a single layer. If you’re poaching four fillets, a 10-inch skillet works great.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained Marinara sauce is poured from a Pyrex measuring cup into a large stainless steel skillet on a stovetop.

Crank the heat up to high to bring the sauce to a boil.

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When the sauce is bubbling…

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained A closeup of marinara sauce bubbling in a stainless steel skillet.

…carefully slip in the seasoned fillets.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained The seasoned cod fillets are carefully tucked into the simmering marinara sauce.

Lower the heat to about medium-low—enough to maintain a simmer.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained A lid is placed on the Poached Cod in Marinara Sauce in a stainless steel skillet.

Then, cover the pan and cook for 5 to 8 minutes or until the fish is opaque and cooked to your preferred doneness. Once the thickest part of the fish reaches 130°-140°F on an instant-read thermometer, I take the pan off the heat. (I know the FDA says 145°F is the safe temperature for cooked fish, but for my tastes, that’s overdone. Instead, I refer to this chart for fish cooking times.)

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Top the fish with freshly cracked black pepper and a shower of fresh herbs.

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I like to garnish the cod with Italian parsley, basil, and chives when I poach in marinara sauce, and cilantro and green onions when I poach in salsa. I’m flexible like that.

keto diet foods  keto diet recipes  keto pills  keto diet menu for beginners  keto diet for beginners  keto diet explained An overhead shot of Poached Cod in Tomato Sauce in a large stainless steel skillet, a simple Whole30 and keto weeknight dinner.

Serve the saucy fish with a giant green salad, a big platter of roasted green beans, Instant Pot steamed spaghetti squash, or cauliflower rice. How easy was that?

[Originally posted on November 29, 2016. Updated with new details and photos on May 11, 2020.]


Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!

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PRINTER-FRIENDLY RECIPE CARD

Keto diet foods keto diet recipes keto pills keto diet menu for beginners keto diet for beginners keto diet explained Poached Cod in Tomato Sauce

This Whole30- and keto-friendly Poached Cod in Tomato Sauce is so simple and delicious! You can get it on the table in just a few minutes on a busy weeknight!

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Dinner

Cuisine: Italian

Keyword: gluten-free, keto, low carb, paleo, Primal, seafood, Whole30

Servings: 4 servings

Calories: 169kcal

Author: Michelle Tam

Instructions

  • If you’re using frozen fillets, thaw the fish overnight in the refrigerator. Don’t be frustrated if the fillets aren’t completely thawed by dinnertime; simply place the cod packets in a bowl and run cool water on them. Let the fillets sit in the water for 10-15 minutes, and they should be ready to go. (Obviously, you can skip this step if you’re using fresh cod.)

  • Blot the fish with paper towels and sprinkle both sides with salt.

  • Grab a skillet with a lid, and pour in about two cups of marinara sauce or salsa. The skillet should be large enough to fit the fillets snugly in a single layer. If you’re poaching four fillets, a 10-inch skillet works great.

  • Crank the heat up to high to bring the sauce to a boil. When the sauce is bubbling, carefully slip in the seasoned fillets.

  • Lower the heat to about medium-low—enough to maintain a simmer.

  • Then, cover the pan and cook for 5 to 8 minutes or until the fish is opaque and cooked to your preferred doneness. Once the thickest part of the fish reaches 130°-140°F on an instant-read thermometer, I take the pan off the heat. (I know the FDA says 145°F is the safe temperature for cooked fish, but for my tastes, that’s overdone. Instead, I refer to this chart for fish cooking times.)

  • Top the fish with freshly cracked black pepper and a shower of fresh herbs. (I like to garnish the cod with Italian parsley, basil, and chives when I poach in marinara sauce, and cilantro and green onions when I poach in salsa.)

  • Serve the saucy fish with a giant green salad, a big platter of roasted vegetables, or cauliflower rice.

Nutrition

Calories: 169kcal | Carbohydrates: 7g | Protein: 34g | Fat: 1g | Fiber: 2g

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