Tomato Poached Fish

Tomato Poached Fish is a light, flavourful dish where tender fish is gently cooked in a fresh tomato-based sauce. It is simple to prepare and uses minimal oil while still being packed with flavour. The combination of fish, tomatoes, herbs, and mild spices makes it a comforting yet nutritious meal. It pairs well with phulka, brown rice, or sautéed vegetables for a balanced plate.

Why is it healthy?

• Fish provides quality protein that supports muscle maintenance and keeps you satisfied.

• Fish provides nutrients such as vitamin B12, selenium, and phosphorus. It can provide omega-3 fatty acids that support heart and brain health.

• Tomatoes provide antioxidants such as lycopene along with vitamin C and potassium

• Poaching keeps the dish flavourful without requiring deep-frying or excess oil.

• Pairing it with vegetables and a whole-grain carbohydrate makes it a wholesome meal.

Who is it for?

Tomato Poached Fish is a great option for people looking for a high-protein, light and easy-to-cook meal. It can work well for those aiming for healthy weight management or simply trying to include more fish and vegetables in their diet. It is also suitable for busy individuals who want a nutritious meal without complicated cooking. Pair it with an appropriate portion of whole grains and vegetables for a complete meal.

The picture shown is only indicative of how the recipe would turn out after cooking as it is subjective to the individual style of cooking & hand.

⌛ Preparation Time: 20-25 minutes

🍽️ Serves: 1

🥗 Ingredients

• Salmon/ Fish fillets- 80

• Olive oil- 1 teaspoon

• Bell peppers (chopped)- 1/4 cup

• Onion (chopped)- 1/4 cup

• Tomato (chopped)- 1/2 cup

• Pitted green olives (sliced)- 3 to 4

• Garlic (minced)- 2 to 3 cloves

• Pepper powder- as per taste

• Salt- as per taste

• Cilantro/ Coriander leaves (chopped)- 1/2 teaspoon

• Lemon wedges- for garnish

✋ Method

1. First, season the salmon/ fish fillets with salt and pepper. Keep it aside.

2. Next, heat oil in a large nonstick skillet, over medium-high heat. Add peppers, onion and sautee for 4 to 6 minutes or until they turn tender.

3. Next, add tomatoes, olives, garlic, pepper and salt. Mix well and cook until the tomatoes break down to make a lovely sauce, about 5 to 7 minutes.

4. Then add half a cup of water and bring the tomato sauce to a boil. Adjust heat to maintain a gentle simmer. Adjust the seasoning as required.

5. Next, add the fillet to this. Cook, covered, 8-10 minutes or until fish just begins to flake easily with a fork. Turn off the heat.

6. Garnish with cilantro/ coriander leaves. Serve with lemon wedges.

7. Tomato poached fish is ready. Enjoy with some green salad or bread! :)