Craving something light yet comforting for dinner? This Mediterranean poached fish is gently simmered in a spicy tomato sauce with flaky white fish, salmon, and shrimp, then served with orzo that soaks up every bit of the flavorful broth.
This dish is inspired by the flavors of the Mediterranean coast, where fresh seafood is often poached in aromatic tomato sauces with olive oil, garlic, and a hint of spice.
It takes cues from Italian acqua pazza, Tunisian shakshuka, and Moroccan chermoula-style fish, all celebrating the same simple ingredients.
In this version, white fish, salmon, and shrimp are gently simmered in a chili-spiced tomato sauce, then paired with tender orzo that soaks up every bit of the flavorful broth.
The result is a nourishing, one-pan dinner that feels light yet comforting, the kind of meal that’s equally suited to a busy weeknight or a slow, relaxed weekend.
Why You’ll Love This Mediterranean Poached Fish
- One-pan simplicity – everything cooks together for easy prep and cleanup
- Light but satisfying – the tomato broth and orzo make it filling without feeling overly heavy
- Protein-packed – a nourishing mix of fish and shrimp means more than 35 grams of protein per serving
- Vibrant Mediterranean flavor – olive oil, garlic, chili, and lemon bring brightness to every bite
- Perfect for weeknights or guests – elevated enough to serve at a dinner party, but simple enough for a cozy night in
If you love easy seafood dinners, try my Sheet Pan Honey Mustard Salmon with Potatoes & Broccolini. 5 ingredients, 40 minutes, and one pan are all you need.
Key Ingredients
- Mixed fish: A combination of cod and salmon creates a balance of texture and flavor. The white fish stays delicate while the salmon adds richness.
- Shrimp: Adds sweetness and a little bite, rounding out the seafood blend beautifully.
- Orzo: Small, petal-like pasta that soaks up the tomato sauce and makes the dish hearty without feeling heavy. Israeli couscous is also wonderful.
- Garlic and onion: Build a fragrant base for the sauce with natural sweetness and depth.
- Tomato paste and crushed tomatoes: Create a rich, flavorful base for the poaching liquid.
- Chili flakes: Add gentle spice that enhances without overpowering the other flavors.
- Smoked paprika and cumin: Bring warmth and subtle Mediterranean depth.
- Lemon and parsley: Brighten the dish and balance the spice with freshness.
For another bright, Mediterranean-inspired dish, you’ll love this Mediterranean White Bean Salad with Feta & Preserved Lemon. Perfect for a quick lunch, meal prep, or a fiber-packed side dish.
How to Make It
This Mediterranean poached fish comes together easily in one pan with just a few simple steps.
Sauté the aromatics and spices
Heat olive oil in a large skillet and cook the onion until softened. Add garlic, chili flakes, tomato paste, smoked paprika, and cumin, stirring for a minute until fragrant.
Build the sauce
Pour in the crushed tomatoes and broth, then season with salt. Stir in the orzo and simmer for a few minutes until it begins to soften.
Poach the fish and shrimp
Nestle the fish and shrimp into the tomato sauce so they’re mostly submerged. Cover and cook on low heat until the fish flakes easily and the orzo is tender.
Finish and serve
Stir in lemon zest and juice, then sprinkle with chopped parsley. Serve warm with extra lemon on the side for brightness.
Looking for another quick, balanced weeknight dinner? Try my Easy Mediterranean Chicken Sheet Pan Dinner. All you need to do is throw some chicken and veggies on a sheet pan and let the oven do all the work.
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Tips & Variations
- Add more spice: Stir in a spoonful of harissa or a pinch of cayenne for extra heat.
- Switch the grain: Replace orzo with Israeli couscous, quinoa, or even brown rice for a different texture.
- Use your favorite fish: Cod, salmon, redfish, or halibut, all hold up well in the tomato broth. You can use a mix or stick to just one.
- Add vegetables: Spinach, kale, or diced zucchini can be stirred in toward the end for extra fiber and color.
- Make it creamy: Swirl in a spoonful of Greek yogurt or coconut milk before serving for a richer finish.
Storage
Store it in an airtight container in the fridge for up to 3 days.
Reheat gently on the stovetop over low heat, adding a splash of broth or water to loosen the sauce as the orzo thickens. Because the seafood is poached, it’s best enjoyed fresh and not frozen.
FAQ
Absolutely. Just make sure to fully thaw the fish and shrimp before cooking so they poach evenly and maintain a tender texture.
Firm, mild white fish like cod, redfish, or halibut hold their shape well. Adding a little salmon brings richness and color to the dish.
Yes, this recipe is naturally dairy-free!
The chili flakes add a gentle warmth rather than strong heat. You can easily increase or reduce the spice to your liking.
This dish is complete on its own but pairs beautifully with a simple green salad, roasted vegetables, or a slice of crusty bread to soak up the sauce.
Mediterranean Poached Fish in Spicy Tomato Sauce with Orzo
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Ingredients
Instructions
- Sauté the aromaticsHeat 2 tablespoons olive oil in a large, deep skillet or Dutch oven over medium heat. Add 1 finely chopped onion and cook for 3 to 4 minutes until softened. Stir in 3 minced garlic cloves and ½ teaspoon chili flakes, cooking for 30 seconds until fragrant.
- Build the baseStir in 2 tablespoons tomato paste, 1 teaspoon smoked paprika, and ½ teaspoon cumin. Cook for 1 minute to release the flavors, then add 1 can crushed tomatoes. Season with salt and stir well.
- Add broth and orzoPour in 2 cups vegetable or seafood broth and bring to a gentle simmer. Stir in ¾ cup orzo and cook uncovered for 5 minutes until slightly softened.
- Poach the fish and shrimpNestle 1 pound mixed fish pieces and ¼ pound shrimp into the sauce, ensuring they’re mostly submerged. Reduce the heat to low, cover, and cook for 8 to 10 minutes, or until the fish flakes easily and the orzo is tender.
- Finish and serveRemove from heat. Stir in the zest and juice of 1 lemon, then top with ¼ cup chopped parsley. Taste and adjust seasoning before serving.
Nutrition
Notes
- Add more chili flakes or a spoonful of harissa for extra spice.
- Swap orzo for Israeli couscous or another small pasta.
- Stir in spinach or kale before serving for added greens.
- Best enjoyed fresh. Store leftovers in the fridge for up to 3 days.
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I have been making (and perfecting) this recipe for years, so I am very happy it’s finally up on the blog. It’s such a healthy yet comforting dinner, and it’s super easy to make too!