Italian Style Poached Cod, Gluten-Free

The best recipe for Italian Style Poached Cod
italian style poached cod vegan gluten free best recipe

Fish is an excellent source of protein, vitamins and minerals.  However, it is most popular for its high level of omega 3 fatty acids.  Omega 3 fatty acids have been proven to prevent heart disease and can lower risk of many chronic diseases such as Alzheimer’s disease, depression, cancer and arthritis.  To reap the benefits of fish it is recommended to consume 10-12 ounces per week.

There are many concerns surrounding fish consumption, mostly to do with its mercury content. Larger fish such as tuna, swordfish and shark accumulate mercury in their fat.  When consumed, mercury can build up in the human body leading to neurological problems.  This is extremely important for pregnant women and their growing fetuses.  According to the Environmental Working Group and the US Public Interest Group, pregnant women should not eat tuna, sea bass, halibut, marlin, pike, white croaker and should limit intake of canned tuna, mahimahi, cod and pollock to no more than once per month.  According to these two groups, fish that are considered safe for pregnant women to consume include wild pacific salmon, catfish, shrimp, flounder, blue crab, haddock and  trout.

For more information on which fish are safe to consume check out this website:


We occasionally eat fish, about once every week or two.  I usually order fish when in a restaurant however,  last night I thought I would prepare it at home for once!  This is a very simple recipe that tastes like it took a lot of preparation!

italian style poached cod vegan gluten free best recipe

Italian Style Poached Cod

The best recipe for Italian Style Poached Cod
Course Main Meal
Cuisine Gluten Free, Italian, Vegan
Prep Time 3 minutes
Cook Time 40 minutes
Total Time 43 minutes
Servings 4
Calories 177kcal
Cost $


How many Ounces Are in a Cup?
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  • Coat a large skillet with olive oil and place over medium heat.
  • Saute onions, garlic and tomatoes for 5 minutes.
  • Add wine and simmer for 5 more minutes.
  • Add broth, tomato paste, capers, olives, raisins and spinach and simmer on low for 15-20 minutes.
  • Add cod filets to skillet and cover, simmer on medium heat for 7-10 minutes or until flesh becomes opaque.
  • Serve warm and enjoy 🙂


This would taste great over a bed of wilted spinach or cooked brown rice 🙂


Calories: 177kcal | Carbohydrates: 12g | Protein: 22g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 49mg | Sodium: 788mg | Potassium: 863mg | Fiber: 2g | Sugar: 4g | Vitamin A: 2015IU | Vitamin C: 19mg | Calcium: 65mg | Iron: 2mg
Cristina C. RD LDN
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