Go Back
–+ servings
Print

Tomato Poached Rockfish

My Tomato Poached Rockfish is super easy way of cooking that ends in a very tasty dish that is all very healthy for you.
Course dinner, seafood
Cuisine Poaching, Seafood
Keyword gluten free, healthy, healthy recipes, one pan meal, poaching, seafood
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 3 servings
Calories 285kcal
Author Peter

Ingredients

  • 1/2 Whole Yellow onion diced
  • 28 Ounces Whole peeled tomatoes mashed
  • 2 Cloves Garlic minced
  • 2 Tsp Oregano
  • 1 Tsp Salt
  • 2 Tsp Lemon pepper
  • 1 Tbsp Honey
  • 1/2 Whole Lemon juice & zest
  • 1 Tbsp Olive oil
  • 3 Filets Rockfish skin on

Instructions

  • Begin by heating the oil on medium heat. Add in the onions and soften for 3 minutes.
  • Next, add in the garlic and all the spices. Cook for 1 minute.
  • Pour in the whole tomatoes. Follow by adding in the lemon and the zest. Simmer for 5 minutes. Mash the tomatoes and in the honey. Cook for 2 minutes. Lower the heat to medium low.
  • Now drop in the rockfish.
  • Simmer for 6 - 8 minutes.
  • When the fish is no longer opaque, it is ready to eat.
  • Serve over polenta with pesto on the side. Enjoy!

Notes

Nutrition is an estimate per serving, calculated from the ingredients.

Nutrition

Calories: 285kcal | Carbohydrates: 19g | Protein: 35g | Fat: 7g