Cod Poached in Bright Tomato Red Sauce
Cod Poached in Bright Tomato Red Sauce features tender fillets simmered in a tangy tomato base with pimentos, carrots, celery, and garlic, finished with fresh parsley and a hint of lemon. The sauce balances gentle sweetness and acidity, letting the flaky fish shine. Serve it chilled or at room temperature for a refreshing lunch or a light dinner.
- Prep15 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Cod Poached in Bright Tomato Red Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 43 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 42
- Heart Health
- 52
- Metabolic
- 48
- Digestive
- 22
- Inflammatory
- 30
- Performance
- 47
- General Wellness
- 1
In a large saucepan, mix the parsley, pimento, salt, pepper, tomato sauce, and fresh tomatoes. Bring to a boil. Add the carrots, celery, and garlic. Cook until the carrots are done but still firm.
- 2
Stir in a little water and the juice of 1 lemon. Set the fish into the pan without stirring. Baste the fish with the liquid. Add the sugar.
- 3
When the fish is cooked, take the pan off the heat. Let it cool and serve cold.
- Calories 185.31 kcal Moderate 9%
- Protein 4.47 g Low Source 9%
- Carbohydrate 25.52 g 9%
- Total Fat 8.95 g Moderate 11%
- Saturated Fat 2.69 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 4.93 mg Low Source 2%
- Sodium 389.57 mg Moderate 17%
- Dietary Fiber 7.17 g Good Source 26%
- Total Sugars 15.57 g --
- Added Sugars 3.97 g Moderate 8%
- Calcium 129.29 mg Low Source 10%
- Iron 0.78 mg Low Source 4%
- Potassium 1091.57 mg Good Source 23%
- Vitamin A 96.93 mcg Moderate 11%
- Vitamin C 32.83 mg Good Source 36%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Celery
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Cod Poached in Bright Tomato Red Sauce is made with 12 ingredients and serves 6. It takes about 35 mins and is rated easy. Key ingredients include Carrot, Celery, Diced Pimientos, and Fresh Parsley. Each serving provides about 185.31 kcal, and is a good source of fiber.
Recipe Questions
- What is Cod Poached in Bright Tomato Red Sauce made of?
- The main ingredients are Carrot, Celery, Diced Pimientos, Fresh Parsley, Lemon Juice. The full list of 12 is above.
- How long does it take to make Cod Poached in Bright Tomato Red Sauce?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 185.31 kcal. The full nutrition breakdown is above.
- Is Cod Poached in Bright Tomato Red Sauce easy to make?
- This recipe is rated easy, with 12 ingredients and 3 steps.
- Is Cod Poached in Bright Tomato Red Sauce healthy?
- Cod Poached in Bright Tomato Red Sauce has an easyChef Pro health score of 47/100. Per serving, it provides 185.31 calories and 4.47 g of protein, or 9% of the Daily Value. It is a good source of dietary fiber, potassium and vitamin C. Worth noting per serving: sodium at 389.57 mg (17% of the Daily Value), saturated fat at 2.69 g (13% of the Daily Value) and added sugars at 3.97 g (8% of the Daily Value). It contains Citrus, Fish, Celery, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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