From frozen to table in under 30 minutes - you won't believe how incredibly tasty and delicious this Easy Poached Fish recipe really is!
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Easy Poached Fish in Tomato Basil Sauce

From freezer to table in under 30 minutes - you won't believe how incredibly tasty and delicious this Easy Poached Fish recipe really is!
Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 185kcal
Author Sonia! The Healthy Foodie

Ingredients

  • 4 - 6oz frozen white fish fillets of your choice*
  • 2 cups cherry tomatoes, cut in half
  • 2 cloves garlic finely sliced
  • 1/2 cup light chicken stock
  • 1/4 cup dry white wine (or use more chicken stock)
  • 1/2 tsp salt I use Himalayan salt
  • 1/2 tsp ground black pepper
  • 1/4 cup fresh basil leaves finely chopped (plus more for garnish)

Instructions

  • Place the tomatoes, garlic, salt and pepper in a saute pan set over medium heat; cook for 5 minutes, or until the tomatoes start to turn soft and start to blister.
  • Add the chicken stock, white wine (if using), frozen fish fillets and chopped basil. Cover and simmer for 20 to 25 minutes, until the fish is fully cooked.
  • Sprinkle with an additional handful of chopped basil and serve over a bed of rice, couscous or quinoa, if desired.

Notes

*Thick fillets of firm-fleshed white fish such as cod, hallibut, catfish or mahi-mahi work best for this recipe

Nutrition

Calories: 185kcal | Carbohydrates: 6g | Protein: 32g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 74mg | Sodium: 438mg | Potassium: 976mg | Fiber: 1g | Sugar: 3g | Vitamin A: 667IU | Vitamin C: 27mg | Calcium: 44mg | Iron: 1mg