Poached Cod with Tomato and White Beans


I haven’t been blogging for a few days but I have been cooking.  A couple of nights ago I made poached cod.  We love fish and tomato dishes and this fits the bill for both.  Cod is a mild fish available in most grocery stores.  In the fish counter or the freezer.  Either will work fine for this dish.  Unless I have fish that was just caught, cleaned and ready for cooking I soak my fish in milk for at least 30 minutes.


I am convinced that this takes away the fishy smell that turns some people off to eating fish.  Making sure you don’t over cook your fish also keeps the fish odors to a minimum.  I know people who absolutely refuse to cook fish at home because of the smell.  When I make this dish people walking into my house are more likely to say they smell onion and garlic.  Everyone loves the smell of onion and garlic!


1 cod filet (approximately one pound)

2 T olive oil

1 medium yellow onion diced

3 or 4 cloves of garlic sliced

1 pint diced tomatoes

1 cup chicken broth

1 can tomato sauce

1/4 cup capers drained

1/4 cup kalamata olives sliced

1 can cannelloni beans

salt and pepper to taste


Heat the oil in a skillet over medium high heat.  Cook the onions until they are tender but not browned.  Add the garlic and cook for an additional minute until the garlic is fragrant.

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Reduce the heat and stir in the tomatoes and the chicken broth.  Add the tomato sauce and simmer uncovered for 10 minutes.

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Stir in the capers and olives.  Drain and rinse the beans and add those.  Simmer for another 10 minutes.

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Pat the fish that you’ve soaked in milk dry. Cut it into serving size pieces and immerse the fish in the tomato broth.  Cover the pan and allow it to simmer for 5-10 minutes until the fish is cooked through and flakes.  Remove from the heat.  Serve the fish, along with the broth and beans, over rice.


One of my favorite fish dishes.

NOTE:  You could also add the cooked rice to the tomato broth, break up the fish pieces and serve this as a soup.  However you choose to serve it I think you will find it homey and very satisfying.

If you like kicked up favors you could add some red pepper flakes and/or cayenne pepper when you add the olives and capers.