Broth-Simmered Cod and Summer Squash
Flaky wild cod gently poached in a delicate tomato-herb broth with sliced yellow squash, zucchini, and briny capers.
- Prep: 10 min
- Cook: 15 min
- Total: 25 min
- Servings: 4
- Cuisine: Mediterranean
- Difficulty: Easy
- Cost: $6.89/serving
Dietary
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- Egg-Free
- Pescatarian
- Keto
- Paleo
- Low-Calorie
- Low-Carb
- Low-Sodium
- Low-Saturated-Fat
- Low-Cholesterol
- Low-Sugar
- High-Protein
- Whole30
- Kosher
- Halal
- Low-Fat
Tags
- one-pot
- quick
- healthy
- fresh
- tangy
Ingredients
- 1.5 pound Pacific cod fillet (cut into 4 portions)
- 2 yellow squashes (sliced into rounds)
- 1 zucchini (sliced into rounds)
- 1 can canned diced tomatoes (no-salt-added, with juice)
- 1 cup vegetable broth (low-sodium)
- 1 tablespoon olive oil (extra virgin)
- 3 clove garlic (minced)
- 1 tablespoon capers (drained)
- 0.25 cup fresh basil (torn)
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper (freshly ground)
Instructions
- Heat olive oil in a wide, deep skillet over medium heat. Add minced garlic and cook for 1 minute until fragrant.
- Add canned diced tomatoes with their juice, low-sodium vegetable broth, drained capers, sliced yellow squash, sliced zucchini, salt, and black pepper. Bring liquid to a gentle simmer and cook uncovered for 5 minutes.
- Nestle the cod portions into the simmering broth and vegetable mixture. Cover the skillet and simmer over medium-low heat for 8 to 10 minutes until cod is opaque, flakes easily with a fork, and reaches 145°F.
- Remove from heat, scatter fresh torn basil over the top, and ladle cod, tender squash, and savory tomato broth into shallow serving bowls.
Notes
Pacific cod stays moist and flaky when poached in vegetable broth, soaking up the sweet acidity of the tomatoes.
Nutrition (per serving)
- Calories: 215
- Protein: 33.4 g
- Carbohydrates: 8.9 g
- Fat: 4.8 g
- Fiber: 2.9 g
- Sodium: 340 mg
- Saturated Fat: 0.7 g
- Sugar: 4.6 g
- Cholesterol: 62 mg