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Mediterranean Fish In Tomato Sauce

Mediterranean Poached Fish in Spicy Tomato Sauce with Orzo

5 from 1 vote
This one-pan Mediterranean poached fish combines flaky cod, salmon, and shrimp in a spicy tomato sauce with orzo. It’s a quick, high-protein dinner that feels both comforting and healthy.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings : 4 servings

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Ingredients

For the tomato base
  • 2 tbsp olive oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • ½ tsp chili flakes, adjust to taste
  • 2 tbsp tomato paste
  • 1 tsp smoked paprika
  • ½ tsp ground cumin
  • 1 14oz can crushed tomatoes
  • 2 cups vegetable or seafood broth, water also works
For the fish and orzo
  • ¾ cup orzo, or Israeli couscous
  • 1 lb mixed fish (cod, salmon, or redfish), cut into 2-inch chunks
  • ¼ lb shrimp, peeled and deveined
  • salt, to taste
To finish
  • zest and juice of 1 lemon
  • ¼ cup chopped fresh parsley
Start Cooking

Instructions
 

  1. Sauté the aromatics
    Heat 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.
    Sautéing onions, garlic, and chili flakes in olive oil to start the Mediterranean poached fish in spicy tomato sauce.
  2. Build the base
    Stir 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.
    Stirring crushed tomatoes into the garlic and spice mixture to create a rich tomato base for Mediterranean poached fish.
  3. Add broth and orzo
    Pour 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.
    Adding orzo into the tomato broth for a hearty one-pan Mediterranean seafood dinner.
  4. Poach the fish and shrimp
    Nestle 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.
    Pieces of cod, salmon, and shrimp nestled into a simmering spicy tomato sauce before poaching.
  5. Finish and serve
    Remove from heat. Stir in the zest and juice of 1 lemon, then top with ¼ cup chopped parsley. Taste and adjust seasoning before serving.
    Mediterranean poached fish with shrimp and couscous in a spicy tomato sauce, garnished with parsley and lemon zest in a stainless steel pan.

Nutrition

Calories: 355kcalCarbohydrates: 32gProtein: 37gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 140mgSodium: 674mgPotassium: 844mgFiber: 3gSugar: 3gVitamin A: 1058IUVitamin C: 11mgCalcium: 85mgIron: 2mg

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.