Description
Delicate white fish fillets gently poached in a fragrant tomato broth and finished with a drizzle of chili oil and fresh herbs—light, flavorful, and perfect for a quick, satisfying meal.
Ingredients
Units
Scale
- 4 white fish fillets (cod, tilapia, or sea bass)
- 2 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes (canned or fresh)
- 1/2 cup vegetable or fish broth
- 1 tsp smoked paprika
- 1/2 tsp red chili flakes (adjust to taste)
- Salt and black pepper to taste
- 2 tbsp chopped fresh parsley
- 1 tbsp chopped fresh basil or cilantro
- Chili Oil:
- 3 tbsp neutral oil
- 1 tsp red chili flakes
- 1/2 tsp sesame oil (optional)
- Pinch of salt
Instructions
- Heat 2 tbsp olive oil in a skillet over medium heat. Sauté onion until soft, about 3 minutes. Add garlic and cook 1 minute.
- Stir in tomatoes, broth, paprika, chili flakes, salt, and pepper. Simmer for 5 minutes.
- Gently nestle fish into the broth. Cover and poach for 6–8 minutes, or until fish is opaque and flakes easily.
- In a small pan, heat neutral oil and chili flakes over low heat until fragrant (1–2 minutes). Stir in sesame oil and a pinch of salt. Remove from heat.
- Drizzle chili oil over poached fish and sprinkle with fresh herbs.
- Serve hot with crusty bread or rice.
Notes
- Add spinach or zucchini for extra vegetables.
- Adjust chili flakes in the broth or oil to control heat level.
- Use tofu for a vegetarian variation.
- Leftovers can be gently reheated the next day; freshen with extra herbs.
Nutrition
- Serving Size: 1 fillet with sauce
- Calories: 250
- Sugar: 4 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Protein: 30 g
- Cholesterol: 80 mg