Fish Poached In A Tomato Wine Sauce Can Be Made Salt Free Food

POACHED COD IN TOMATO SAUCE

Steps:

• If you're using frozen fillets, thaw the fish overnight in the refrigerator. Don't be frustrated if the fillets aren't completely thawed by dinnertime; simply place the cod packets in a bowl and run cool water on them. Let the fillets sit in the water for 10-15 minutes, and they should be ready to go. (Obviously, you can skip this step if you're using fresh cod.)
• Blot the fish with paper towels and sprinkle both sides with salt.
• Grab a skillet with a lid, and pour in about two cups of marinara sauce or salsa. The skillet should be large enough to fit the fillets snugly in a single layer. If you're poaching four fillets, a 10-inch skillet works great.
• Crank the heat up to high to bring the sauce to a boil. When the sauce is bubbling, carefully slip in the seasoned fillets.
• Lower the heat to about medium-low-enough to maintain a simmer.
• Then, cover the pan and cook for 5 to 8 minutes or until the fish is opaque and cooked to your preferred doneness. Once the thickest part of the fish reaches 130°-140°F on an instant-read thermometer, I take the pan off the heat. (I know the FDA says 145°F is the safe temperature for cooked fish, but for my tastes, that's overdone. Instead, I refer to this chart for fish cooking times.)
• Top the fish with freshly cracked black pepper and a shower of fresh herbs. (I like to garnish the cod with Italian parsley, basil, and chives when I poach in marinara sauce, and cilantro and green onions when I poach in salsa.)
• Serve the saucy fish with a giant green salad, a big platter of roasted vegetables, or cauliflower rice.

TOMATO-POACHED FISH WITH CHILE OIL AND HERBS

Steps:

• Heat 1/4 cup olive oil in a large skillet (use one with a lid) over medium-high. Add garlic and shallots and cook, swirling the skillet constantly until they start to toast and turn light golden brown, 2 minutes or so. Add red-pepper flakes and swirl to toast for a few seconds. Remove from heat and transfer all but 1 tablespoon of the chile oil to a small bowl.
• Add tomatoes to the skillet and season with salt and pepper. Cook, tossing occasionally, until they burst and start to become saucy and jammy, 5 to 8 minutes. Add fish sauce, if using, and 1 1/2 cups water, swirling to release any of the bits stuck on the bottom of the skillet.
• Cook until the sauce is slightly thickened but still nice and brothy, 3 to 5 minutes. Season with salt and pepper.
• Season the fish with salt and pepper and gently lay the pieces in the brothy tomatoes. Cover the skillet and cook until the fish is opaque and just cooked through, 4 to 6 minutes (slightly longer for a thicker piece of fish, like halibut).
• To serve, transfer fish and brothy tomatoes to a large shallow bowl or divide among four bowls. Drizzle with reserved chile oil, more olive oil and the crispy shallots and garlic. Top with cilantro and mint, and serve with limes for squeezing over the top. Serve with tortillas, toast or rice, if you like.

FISH POACHED IN A TOMATO WINE SAUCE (CAN BE MADE SALT-FREE)

Steps:

• Whisk together tomato paste, water, wine and lemon juice and pour into a skillet large enough to accomodate the fish filets lying flat.
• Heat briefly and add the basil.
• Place the fish on the bottom of the skillet so that they are partially covered by the liquid and sprinkle evenly with the pepper.
• When the liquid starts to simmer, turn down the heat, cover and cook until the fish is cooked through (usually 10 minutes for fish filets, but only a few minutes for shrimp or scallops).
• Remove the fish to a warm platter, turn up the heat and allow the liquuid to cook down for a minute or so.
• Serve fish with just enough sauce to barely cover the top and garnish with parley and top off with some sea salt.
• Place extra sauce on the table for the fish and/or to serve over rice.

COD FISH FILLETS IN A WHITE WINE SAUCE

Steps:

• Preheat the oven to 375°F.
• For the Wine Sauce:.
• Heat the oil in a large saute pan over medium heat, add the garlic and pepper flakes and saute for 1 minute or until the garlic is fragrant. Add the tomatoes and stir, every few minutes until they are blistering, but keep their shape (9-12 minutes).
• Add the wine, stir and allow the sauce to come to a mild simmer. Stir in the basil, lemon juice, lemon zest, salt & pepper, and cook for 2 minutes. Transfer the sauce to bowl, cover and set aside.
• For the Cod:.
• Heat the oil in the same pan on medium heat. Season the cod on both sides with salt and pepper. Add the seasoned fish to the hot pan and cook until golden brown, approximately 5 minutes. Carefully flip the fish over and place the pan in the oven for an additional 5 minutes, or until the fish is cooked.
• Pour the reserved sauce over the cod fish and serve.

WINE SAUCE FOR SEAFOOD

Steps:

• Melt the butter in a small saucepan over medium-low heat. Add garlic and shallots; cook and stir until transparent, about 3 minutes. Season with tarragon, salt and white pepper. Increase the heat to medium, and stir in the white wine and lemon juice. Bring to a simmer, then whisk for 1 minute. Remove from the heat and sprinkle in parsley. Pour over your favorite white fish before serving.