Low Sodium Braised Fish with Tomatoes and Herbs

Experience the perfect balance of flavor and nutrition with this Low Sodium Braised Fish with Tomatoes and Herbs. Tender white fish fillets, like cod or haddock, are gently simmered in a vibrant medley of cherry tomatoes, fresh basil, parsley, and oregano, creating a dish that's bursting with Mediterranean-inspired freshness. This heart-healthy recipe skips the salt, relying on zesty lemon juice, garlic, and non-salt seasonings to heighten the natural flavors. Finished with a bed of wilted baby spinach, this one-pan meal is both easy to make and packed with nutrients. Ready in just 45 minutes, it’s an ideal dinner option for those seeking a low-sodium, wholesome, and satisfying meal. Serve with whole grain rice or a crisp salad for an unforgettable dining experience!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or haddock)
• 2 tablespoons Olive oil
• 3 cloves Garlic cloves, minced
• 2 cups Cherry tomatoes, halved
• 1 whole Lemon, juiced
• 1 cup Fresh basil leaves, chopped
• 0.5 cup Fresh parsley, chopped
• 1 tablespoon Fresh oregano, chopped
• 0.5 teaspoon Black pepper, freshly ground
• 1 cup Low sodium fish stock
• 1 teaspoon Non-salt seasonings
• 2 cups Baby spinach

Directions

Step 1

Pat the fish fillets dry with paper towels and season lightly with black pepper and non-salt seasonings.

Step 2

In a large skillet over medium heat, add olive oil and heat until shimmering.

Step 3

Add minced garlic and sauté until fragrant, about 1 minute.

Step 4

Add halved cherry tomatoes to the skillet and cook until they start to soften and release their juices, about 3-4 minutes.

Step 5

Pour in the lemon juice and low sodium fish stock, bringing the mixture to a gentle simmer.

Step 6

Stir in the chopped basil, parsley, and oregano, reserving a small amount of each herb for garnish.

Step 7

Place the fish fillets in the skillet, spooning the tomato-herb mixture over them.

Step 8

Reduce heat to low, cover, and let the fish gently simmer until cooked through and flaky, around 10-12 minutes.

Step 9

In the last 2 minutes of cooking, add the baby spinach over the fish, allowing it to wilt.

Step 10

Once cooked, transfer the fish and sauce to serving plates and sprinkle the reserved herbs on top.

Step 11

Serve the braised fish warm, optionally with a side of whole grain rice or a salad.

Nutrition Facts

Serving size	(1443.6g)

Amount per serving	% Daily Value*
Calories	789.0

Total Fat 33.3g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 432.3mg	0%
Total Carbohydrate 36.1g	0%
Dietary Fiber 15.2g	0%
Total Sugars 11.1g
Protein 88.4g	0%

Vitamin D 800IU	0%
Calcium 714.2mg	0%
Iron 22.0mg	0%
Potassium 3626.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.6%

Protein: 44.3%

Carbs: 18.1%