Poached Cod With Tomatoes, White Beans, And Toast Recipe

This poached cod with tomatoes, white beans, and toast is a light and flavorful dish that is perfect for a healthy weeknight dinner. The cod is gently poached in a flavorful tomato broth, which infuses it with a rich and tangy flavor. The white beans add a creamy texture and the toast provides a satisfying crunch. This dish is easy to make and can be served with a side salad for a complete meal.

4.6
16 Rating -
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Vegdiet
45minstotal
45m.total
Poached Cod With Tomatoes, White Beans, And Toast
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Ingredients for Poached Cod With Tomatoes, White Beans, And Toast Recipe

  • 1 Cod Fillets
  • 1/2 tablespoon Olive Oil
  • 1/2 cloves Cloves Garlic, Minced
  • 1/4 can Diced Tomatoes
  • 1/4 can White Beans, Drained And Rinsed
  • 1/4 cup Vegetable Broth
  • 1 Slices Bread
  • As required Salt And Pepper To Taste
  • as per your need Fresh Parsley For Garnish

Directions: Poached Cod With Tomatoes, White Beans, And Toast Recipe

Cooking Directions

  • STEP 1.In a large skillet, heat olive oil over medium heat. Add garlic and cook until fragrant.
  • STEP 2.Add tomatoes, white beans, and vegetable broth to the skillet. Bring to a simmer and cook for 10 minutes.
  • STEP 3.Season the cod fillets with salt and pepper, then gently place them in the skillet. Cover and cook for 8-10 minutes, or until the cod is cooked through and flakes easily with a fork.
  • STEP 4.While the cod is cooking, toast the bread slices until golden brown.
  • STEP 5.To serve, place a piece of toast in each bowl, top with the poached cod fillet, and spoon the tomato and white bean mixture over the top. Garnish with fresh parsley, if desired.

Cooking Tips

  • Make sure to use fresh cod fillets for the best flavor and texture.
  • You can add additional herbs and spices to the tomato broth for extra flavor.
  • Serve with a side of steamed vegetables or a green salad for a complete meal.

Storage and Serving

  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat gently in a skillet or in the microwave.
  • Serve hot with a fresh squeeze of lemon juice for added brightness.
Nutrition
value
134
calories per serving
11 g Fat2 g Protein6 g Carbs5 g FiberOther

Current Totals

  • Fat
    11g
  • Protein
    2g
  • Carbs
    6g
  • Fiber
    5g

MacroNutrients

  • Carbs
    6g
  • Protein
    2g
  • Fiber
    5g

Fats

  • Fat
    11g

Vitamins & Minerals

  • Calcium
    32mg
  • Iron
    2mg
  • Vitamin A
    1664mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    68mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    95mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    48mg
  • Manganese
    < 1mg
  • Phosphorus
    46mg
  • Selenium
    2mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp