Perfectly poached cod in tomato sauce served atop a bed of fluffy quinoa and sprinkled with a coriander-spiced seed topping.

Each year, the arrival of tomato season fills me with indescribable excitement. Few things compare to the sweetness and juiciness of cherry tomatoes just picked from the vine.

The combination of super sweet cherry tomatoes, extremely juicy ox-heart tomatoes, pungent mustard, and sweet and sour Aceto Balsamico might just rival that.

This rich and flavourful tomato sauce pairs perfectly with tender, flaky cod and fluffy quinoa. The crunchy seed topping, made with ground coriander, pumpkin, and sunflower seeds, elevates it even higher on my list of all-time favourites.

I hope you give it a try because I know you’ll love it as much as I do.

For this recipe, I decided to use cod fillets, but any other white fish such as sea bass, sea bream, or hake will work great. I’ve even tried it with salmon, and the combination is fantastic.

If you’re a tomato lover, too, you might enjoy some of my other recipes featuring these summer favourites. Start your day enjoying medium-boiled eggs with za’atar yoghurt. For a refreshing summer starter, try spiced tomato and red pepper soup, which is delicious, both warm and cold. And don’t miss out on a light yet satisfying cherry tomato and courgette salad with a zesty caper dressing—perfect for the season.

INGREDIENTS FOR POACHED COD IN TOMATO SAUCE

• Cod fillets (I’m using centre-cut fillets, but you can use other parts, too, as well as other types of white fish)
• Olive oil (choose extra virgin or virgin olive oil)
• Yellow onion
• Garlic
• Pitted Kalamata olives (use a variety of black olives; I particularly love Kalamata olives in this recipe)
• Coriander seeds
• Chilli flakes
• Ox-heart tomatoes (pick fully ripe ox-heart tomatoes, soft to the touch, but with no signs of damage)
• Cherry tomatoes (make sure cherry tomatoes are extra sweet for the best flavour)
• Passata
• Dijon mustard
• Aceto Balsamico IGP
• Quinoa (I’m using three-coloured quinoa for this recipe, but you can use only white quinoa if no others are available)
• Seeds of your choice (I chose a combination of pumpkin and sunflower seeds for this crunchy seed topping)

HOW TO MAKE POACHED COD IN TOMATO SAUCE

Even though this recipe for poached cod in tomato sauce might sound complicated at first, trust me, it is straightforward once you get the hang of it. I’ll be as detailed as possible to make things easier for you.

I like to prepare all the elements for the dish before I start cooking. In the culinary world, this is also known as “mise en place”, which literally means everything in its place.

This way, you can be faster, cook more relaxed, and have less to clean afterwards.

1. PREPARE MISE EN PLACE

1. Temper the fish: Take the fish fillets from the fridge to come to room temperature.

2. Slice the onion: Cut the root end off the onion. Halve the onion lengthwise and peel off the skin. Cut the remaining end part, then thinly slice the onion halves along their natural lines.

3. Grate the garlic cloves: Trim the bottom end of the garlic cloves. Crush them with the flat side of the knife to make peeling easier. Grate the garlic cloves using a microplane. If you don’t have a microplane, finely chop the garlic cloves with a knife.

4. Cut the tomatoes: Thoroughly wash the ox-heart and cherry tomatoes. Dice the ox-heart tomatoes and halve the cherry tomatoes.

5. Mix wet ingredients: In a glass jar or bowl, combine Dijon mustard, Aceto Balsamico, passata, and water. Mix well to combine.

6. Remove the fish skin: Pat dry the cod fillets and place them on a board, skin side down. Use a sharp, flexible knife, ideally a fillet knife to remove the fish skin. The knife must be sharp to ensure clean cuts and easier handling.
Move the knife parallel to the central line of the fillet, as this usually makes the process easier (refer to the next photo).

With the tip of your knife, score between the skin and the flesh to create a grip at the end of the skin. Hold the loose skin firmly with your non-dominant hand. With your dominant hand, angle the knife slightly towards the skin. This helps keep the knife close to the skin as you cut.

Finally, holding the end of the skin, work the knife back and forth away from you in a gentle sawing motion while pulling the skin. Keep the knife blade as parallel to the cutting board as possible to minimise flesh loss. Continue this motion until you have separated the skin from the entire fillet.

Note: If you don’t feel comfortable removing the skin this way, you can also poach the fish with the skin on and remove it once poached. It is a less ideal option but still effective.

7. Grind coriander seeds: Heat a frying pan and add the coriander seeds. Toast the seeds for 2-3 minutes, constantly moving the pan to prevent burning. Once the seeds are nicely toasted and fragrant, grind them in a mortar.

Note: You can skip this step by using ground coriander, but I recommend sticking to the whole coriander seeds for the best flavour.

2. COOK QUINOA

1. Use the right water to quinoa ratio: Add water to a pot and bring it to a simmer. Use a ratio of 1.75 to 1 water to quinoa. So, for 120 g of raw quinoa, you’ll need 210 ml water for perfectly cooked quinoa.

2. Rinse quinoa: Weigh and rinse the quinoa under running water to remove any potential debris.

3. Cook quinoa: Once the water is simmering, add the rinsed quinoa to the pot. Wait for the water to return to a simmer. Next, cover the pot and cook the quinoa at a gentle simmer for 12-15 minutes. Turn off the heat once all the water has been absorbed and the white quinoa seeds are translucent.

4. Leave to cool down: Cover and leave the quinoa off the heat for 5 minutes to cool slightly and fluff up.

3. START COOKING

1. Sauté onion: Add olive oil to a gently heated sauté pan with a lid. Add the sliced onion and sauté on medium heat for about 5 minutes, until the onion is nicely softened but not browned. Lightly salt the onions after about a minute of sautéing.

2. Add garlic and spices: Once the onion is softened, add the chilli flakes, half of the ground coriander seeds, olives, and grated garlic. Sauté on medium-low heat for 2 minutes, constantly stirring until the garlic releases its fragrant aromas.

3. Add tomatoes: Add the prepared ox-heart and cherry tomatoes, and sauté for another minute. The tomatoes will release their juices and help deglaze the pan.

4. Add the mustardy tomato sauce and cook: After about a minute, add the mustardy tomato sauce. Wait for it to come to a simmer, then cover with a lid and cook, covered, on a gentle simmer for 10 minutes.

5. Poach the cod fillets: After 10 minutes, add the cod fillets. Lower them into the simmering sauce, cover again, and cook for 5 more minutes. In those 5 minutes, the cod fillets will gently cook and steam simultaneously, making them tender and juicy.

6. Cool down: Leave the pan covered, off heat, for another 5 minutes to slightly cool down.

7. Make the seed topping: While you wait for the fish to cool down, prepare the seed topping. Toast sunflower and pumpkin seeds the same way you toasted coriander seeds, constantly shaking the pan to prevent burning. Add the toasted seeds and the rest of the ground coriander seeds to a hand-blender cup. Blend for a few seconds until you get a crumbly mixture.

8. Serve: Spoon quinoa onto plates. Cover with a layer of tomato sauce, then place the fish fillet on top and add some more sauce. Sprinkle with the seed topping and serve warm.

WHY IS THIS POACHED COD IN TOMATO SAUCE GOOD FOR YOU?

Made with wholesome, nutritious ingredients, this cod poached in tomato sauce with quinoa is a great main dish option to add to your weekly rotation.

Cod is a fantastic lean fish option that’s high in protein but low in calories. It’s also packed with B vitamins essential for energy metabolism. Phosphorus supports bones and teeth, while selenium helps make and protect your DNA.

Tomatoes are especially rich in vitamin C, potassium, folate, and vitamin K, all of which offer many health benefits. They have powerful antioxidants and anti-inflammatory compounds like lycopene and beta-carotene.
Studies show that tomatoes can help reduce the risk of heart disease and some types of cancer, and they may help protect your skin from sunburn.

Quinoa is rich in folate, magnesium, zinc, and iron. It also contains antioxidants and anti-inflammatory compounds like quercetin and kaempferol, which can protect cells and boost overall health. With more fibre than many grains, quinoa aids digestive health by encouraging regular bowel movements and nourishing beneficial gut bacteria.

MORE SEAFOOD MAIN DISH IDEAS

Creamy Orzo Recipe with Squid and Asparagus

Spicy Harissa Prawns with Beans

Hake Chickpea Stew with Leek

Salmon Salad with Spicy Sun-dried Tomato Sauce