italian style poached cod

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

Italian Style Poached Cod

1 pound fresh cod

1/2 cup red onion, thinly sliced

1 cup cherry tomatoes, halved

3 cloves garlic, thinly sliced

1 cup white wine

1 cup vegetable broth

3 tablespoons tomato paste

2 cups fresh baby spinach (frozen works too!)

1/8 cup raisins

2 tablespoons capers

1/2 cup kalamata olives, chopped

salt and pepper to taste

olive oil

italian style poached cod

-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!

italian style poached cod

~this would taste great over a bed of wilted spinach or cooked brown rice~