Poached Fish with Spinach in Chili-Tomato Sauce

Poached Fish with Spinach in Chili-Tomato Sauce
Poached Fish with Spinach in Chili-Tomato Sauce
I like this one because it's a one-pan dish—you will need a pan with a lid. You can use a can of tomatoes instead of making the puree if you wish, but pureeing the tomatoes produces a better result. You don't need to be precise with the quantities for this dish at all—a handful of cherry tomatoes, add some onion, etc. The important thing is to have the lid to keep in steam and heat so you get a very nice lightly cooked fish. You don't want to overcook it. I've used hake but you can use any white fish like cod, sea bass, halibut or even salmon. It's simple but tasty, and the kind of thing you could easily rustle up for yourself or friends. You can use any green veg but it works well with fennel—sauteed in a pan or slow-baked, or added to the pan and cooked with the fish and tomatoes. This is a great one for a novice cook.
  • Preparing Time: -
  • Total Time: -
  • Served Person: 4 servings
Fish Spinach Chile Pepper Dinner Kid-Friendly Healthy Low Fat Low Carb Low Cholesterol HarperCollins One-Pot Meal Pescatarian Paleo Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher Small Plates
  • olive oil
  • 2 tablespoons finely chopped flat-leaf parsley
  • sea salt and freshly ground pepper
  • 1 red onion, peeled and finely sliced
  • 1 bulb of fennel, finely sliced
  • 1 fresh red chili, finely sliced (deseeded for less heat, if you like)
  • 2 cups tomato purã©e from fresh or canned tomatoes
  • 2 handfuls (approx. 6 ounces) of cherry tomatoes, cut in half
  • 4 (5-ounce) white fish fillets, such as cod, hake, or sea bass, skinned and pin-boned
  • 1/2 cup black or green olives, pitted
  • a handful of baby spinach
  • 1 small clove of garlic, peeled and finely chopped or grated
  • zest of 1 lemon, plus a squeeze of juice
  • Carbohydrate 16 g(5%)
  • Cholesterol 58 mg(19%)
  • Fat 11 g(17%)
  • Fiber 6 g(25%)
  • Protein 29 g(58%)
  • Saturated Fat 2 g(10%)
  • Sodium 960 mg(40%)
  • Calories 273

A Weeknight Winner: Poached Fish with Spinach and Chili-Tomato Sauce

As a busy working mom, finding time to cook a healthy and delicious meal can feel like a Herculean task. Between work deadlines, school pick-ups, and the never-ending to-do list, whipping up something elaborate often falls by the wayside. That’s why I’m always on the lookout for recipes that are quick, easy, and most importantly, packed with flavor. This poached fish with spinach and chili-tomato sauce is exactly that—a simple yet satisfying dish that comes together in under 20 minutes.

The beauty of this recipe lies in its simplicity. No complicated techniques or obscure ingredients are required. It’s the kind of meal you can throw together even on your busiest of days. The vibrant chili-tomato sauce adds a lovely depth of flavor to the delicate white fish, while the spinach provides a nutritious and refreshing counterpoint. I often use cod or hake, but feel free to experiment with other white fish varieties—even salmon would be delicious! The recipe is incredibly forgiving, too. Don't worry about precise measurements; a handful of this and a dash of that will do just fine. It’s all about balancing flavors and creating a dish that appeals to your palate.

This recipe isn't just about efficiency; it's about nourishment. The fish provides a lean protein source, essential for maintaining energy levels throughout the day. The spinach is a powerhouse of vitamins and minerals, and the tomatoes contribute antioxidants. It's a healthy, balanced meal that leaves you feeling satisfied and energized, without the guilt of indulging in something too heavy or processed.

I often adapt this recipe depending on what I have on hand. Sometimes, I'll add a squeeze of lime instead of lemon for a slightly different twist. Other times, I’ll swap the spinach for kale or even some finely chopped asparagus. The possibilities are endless! The key is to keep it simple and focus on using fresh, high-quality ingredients. The result is a dish that's both nutritious and delightful, perfect for a weeknight dinner or a relaxed weekend lunch.

Beyond the practicality and health benefits, this dish also offers a sense of accomplishment. Knowing that you’ve prepared a delicious and healthy meal from scratch, in a short amount of time, is incredibly rewarding. It reminds me that even amidst the chaos of daily life, there’s always time to nourish myself and my family with something wholesome and delicious. And that, my friends, is something worth celebrating. So grab your pan, gather your ingredients, and get ready to enjoy a quick, easy, and incredibly tasty meal that will leave you feeling energized and satisfied.

Ingredients you'll love:

  • Olive Oil: Provides healthy fats and a base for sautéing.
  • Parsley: Adds a fresh, herbaceous flavor.
  • Red Onion: Provides a sharp, savory bite.
  • Fennel: Adds a unique, slightly licorice-like flavor.
  • Chili: Gives a kick of heat (adjust to your preference).
  • Tomato Puree: Creates a rich and flavorful sauce base.
  • Cherry Tomatoes: Contribute sweetness and acidity to the sauce.
  • White Fish Fillets: The star of the show! Cod, hake, sea bass, or even salmon work well.
  • Olives: Adds a briny, salty element to the dish.
  • Baby Spinach: Provides a boost of nutrients and color.
  • Garlic: Enhances the overall flavor profile.
  • Lemon: Brightens the dish with its acidity and zest.

This simple dish is a testament to the fact that healthy eating doesn't have to be complicated or time-consuming. With minimal effort, you can create a meal that is both nutritious and delicious. So the next time you're short on time but craving a healthy and satisfying meal, give this poached fish recipe a try. I promise you won’t be disappointed!

Step-by-step

    • Put 1 tablespoon of olive oil into a pan on medium heat and sauté the onion, fennel and chili for 2 to 3 minutes, to soften.
    • Add the tomato puree and cherry tomatoes.
    • Simmer for a further 4 to 5 minutes. Season to taste with a little salt and pepper.
    • Arrange the fish fillets in the pan, on top of the tomato sauce.
    • Cover with a lid and simmer for 8 to 10 minutes, or until the fish is cooked and starting to flake.
    • Just before serving, carefully stir in the olives and baby spinach and heat for a further minute.
    • Meanwhile combine the parsley, garlic, lemon zest, and juice in a bowl.
    • To serve, arrange the fish fillets on plates and spoon over the tomato sauce.
    • Sprinkle with the herby topping, and add a squeeze of lemon juice to finish.
    • Enjoy this with some additional steamed greens.
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