Spanish Poached Cod

Dive into the vibrant flavors of coastal Spain with this Spanish Poached Cod recipe, a dish that captures the essence of Mediterranean simplicity and elegance. Fresh cod fillets are gently poached in a richly seasoned tomato broth infused with sweet and smoky paprika, bay leaf, and a splash of dry white wine for added depth. The hearty base of sautéed onions, garlic, and red bell peppers blends with crushed tomatoes and fish stock to create a silky sauce that perfectly complements the tender, flaky cod. Topped with a sprinkle of fresh parsley and served with zesty lemon wedges, this dish is ideal for a comforting weeknight dinner or an impressive centerpiece for guests. Pair it with crusty bread or steamed rice to soak up every last drop of the flavorful sauce. Ready in just 40 minutes, this one-pot meal embodies the heart and soul of Spanish cuisine.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, finely chopped yellow onion
• 4 minced garlic cloves
• 1 medium, diced red bell pepper
• 400 grams canned crushed tomatoes
• 120 milliliters dry white wine
• 250 milliliters fish stock
• 1 teaspoon sweet paprika
• 0.5 teaspoons smoked paprika
• 1 whole bay leaf
• 600 grams fresh cod fillets
• 1 teaspoon or to taste salt
• 0.5 teaspoons or to taste black pepper
• 2 tablespoons, chopped fresh parsley
• 4 for serving lemon wedges

Directions

Step 1

Heat the olive oil in a large, deep skillet or shallow pot over medium heat.

Step 2

Add the chopped onion and sauté for 3–4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and diced red bell pepper, cooking for another 2–3 minutes until fragrant.

Step 4

Pour in the crushed tomatoes, dry white wine, and fish stock, stirring to combine.

Step 5

Season the mixture with sweet paprika, smoked paprika, and add the bay leaf. Stir and bring to a gentle simmer.

Step 6

Let the sauce simmer for 10 minutes to allow the flavors to meld, stirring occasionally.

Step 7

Pat the fresh cod fillets dry with paper towels and season both sides lightly with salt and black pepper.

Step 8

Nestle the cod fillets into the simmering tomato broth. Cover the skillet with a lid and let the fish poach for 8–10 minutes, or until the cod is opaque and flakes easily with a fork.

Step 9

Remove the bay leaf and discard.

Step 10

Sprinkle the poached cod with fresh parsley just before serving.

Step 11

Serve the Spanish Poached Cod warm with lemon wedges on the side, paired with crusty bread or steamed rice.

Nutrition Facts

Serving size	(1693.4g)

Amount per serving	% Daily Value*
Calories	1106.1

Total Fat 35.2g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 279.1mg	0%
Sodium 3630.4mg	0%
Total Carbohydrate 53.2g	0%
Dietary Fiber 14.0g	0%
Total Sugars 27.8g
Protein 124.6g	0%

Vitamin D 240IU	0%
Calcium 277.2mg	0%
Iron 7.7mg	0%
Potassium 4594.5mg	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: 30.8%

Protein: 48.5%

Carbs: 20.7%