|October 21, 2020

Poached Cod in Tomato Broth

By Bulletproof Staff
Reviewed for Scientific Accuracy

Poached Cod in Tomato Broth

Poached cod recipe & content provided by Joshua Weissman

Think cod is only good for fish and chips? This poached cod recipe is here to change your mind. I always thought that foods like cod would only taste good deep fried and crispy — but this mentality has proven me wrong over and over again.

Related: Paleo Strawberry Cod Ceviche

Here’s the truth: Every food on the planet is delicious. You just need to prepare and cook them properly. This poached cod is a perfect example of this rule. The ingredients are deceptively simple, and cook up into an elegant dish worthy enough for date night or dinner parties. Just make sure you get high-quality ingredients so the flavors can shine.

Meaty, dense cod gets gently poached in an intensely flavored saffron tomato broth until just cooked through. The result is a beautifully tender fish, with a savory broth to fill each spoonful. Serve your poached cod with purple mashed cauliflower or creamy mashed sweet potatoes for the perfect meal.

This poached cod gives fish a luxurious makeover with a savory tomato broth and floral saffron. Just 20 minutes from start to finish.

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Poached Cod in Tomato Broth


Start to Finish: 20 minutes


  • 1 pound wild-caught cod fillet, cut into 3-inch squares
  • One 28-ounce can organic whole peeled tomatoes (BPA-free), drained
  • 1.5 cups pastured chicken stock
  • Small pinch of saffron (about 15 threads)
  • 2 bay leaves
  • 3 tablespoons avocado oil
  • Sea salt to taste


  1. In a frying pan set to medium heat, add oil. Using your hands, crush the peeled tomatoes into the pan. Add stock, saffron, bay leaves, and salt to taste.
  2. Bring broth to a simmer over medium heat, then reduce heat to low.
  3. Add cod fillets and cover, simmering for 5-7 minutes or just until fish begins to flake.
  4. Serve fish with tomato broth.

Makes: Serves 2

Nutritional Information (Per Serving):

  • Calories: 167
  • Fat: 10.3g
  • Saturated Fat: 1g
  • Cholesterol: 35mg
  • Salt: 100mg
  • Carbs: 1.6g
  • Dietary Fiber: 0.4g
  • Sugar: 0g
  • Sugar Alcohols: 0g
  • Net Carbs: 1.2g
  • Protein: 18g
  • Calcium: 7mg
  • Potassium: 65mg

Note on ingredients: Tomatoes are in the nightshade family and can cause inflammation in sensitive people. See how you feel after consuming nightshades and avoid them as needed.

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