Cooking On A Budget: Poached Cod in Seafood Sauce

Sunday, March 2, 2014

Poached Cod in Seafood Sauce


Cod has become one of my favorite fish. The fish is all white and meaty with a mild flavor. So far I have used the loin and baked it and pan seared it. Today we picked up a large filet on sale and I poached it in a seafood sauce recipe my mother had concocted years and years ago for blue crabs.
I thought it would pair well with the sauce and I was right. The fish lent a hint of flavoring to the sauce, yet the sauce did not over power the fish. It all came together - the fish, the sauce and the rice providing a delicate yet tasty sensation in each bite.
The filet we purchased was really large so I cut it into three pieces and that's how I am basing the cost is feeding three. For the cod, sauce and rice it came to $9.84, feeds three for $3.28 each.
The other plus to Poached Cod in Seafood sauce is that you can have this meal ready in 45 minutes.

  • 1 1/4 lbs. Cod filet
For the Seafood Sauce:
  • 1 large green bell pepper – seeds removed and sliced
  • 1 medium sweet onion – sliced
  • 2 small cans tomato sauce
  • 3/4 can of water (use the tomato sauce can for measurement)
  • 1 tbsp. butter
  • 1 1/2 tbsp. olive oil
  • 1 tsp. granulated garlic
  • 1 tsp. fresh garlic – finely minced
  • 1½ tsp. dried oregano
  • 1 tsp. dried basil
  • 1 tsp. dried parsley flakes
  • Salt and black pepper to taste
  1. Season the cod on both sides with salt and pepper.
  2. In a deep skillet (that has a lid), and over moderate heat melt the butter and olive oil. I use the combination of butter and olive oil due to the fact that the olive oil has a higher smoking point and to have less “fat” in the dish.
  3. When the butter and olive oil are melted, add in the sliced onions and peppers and garlic. Allow them to cook down and soften a touch. About 3-4 minutes.
  4. Add in the tomato sauce, water and all of the dried spices. Stir and pop the lid on. Allow this to cook for about 20 to 30 minutes.
  5. Taste and adjust for seasonings. If you feel the sauce has come together and is full of flavor, you add in the cod.
  6. Spoon sauce over the cod and allow to poach in the liquid for 20 minutes, turning once during the cooking process and coat the second side with the sauce.
  7. Serve over white rice.

A meal that comes together in 45 minutes, perfect for any night of the week.
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