The Best Poached Cod Recipe with Sautéed Broccolini

Poaching fish sometimes feels intimidating, but when done right, it yields the kind of light, tender cod that melts on your tongue. Thrive Market’s poached cod in tomato sauce recipe embraces simplicity and depth—cod fillets simmered gently in a vibrant tomato base enhanced with balsamic, honey, soy sauce, and onions. Paired with quick sautéed broccolini, this dish is both elegant and approachable.

This recipe is naturally gluten-free because it uses cod, tomato sauce, olive oil, honey, balsamic vinegar, soy sauce (use gluten‐free tamari if needed), onions, thyme, and broccolini—none of which inherently contain wheat or barley. As long as you ensure your tomato sauce and soy sauce (or tamari) are certified gluten-free, the dish remains entirely safe for gluten-sensitive diets.

What makes this meal special is how it combines richness and brightness without heaviness: the sauce deepens while the vegetables stay crisp, and the fish remains featherlight. It’s perfect when you want a dinner that feels elevated but not fussy—and one that holds well when you’re entertaining or cooking for weeknights.

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Poached Cod with Sautéed Broccolini

Recipe Details

Yield: 4 servings
Active Time: 15 minutes
Total Time: 20 minutes

Poached Cod Ingredients

• 1 yellow onion, chopped
• 2 tablespoons olive oil, divided (1 tablespoon for sauté, 1 tablespoon for broccolini)
• 1 teaspoon balsamic vinegar
• 1 teaspoon honey
• 1 teaspoon soy sauce
• 1 25-ounce jar tomato sauce, of any flavor
• Few sprigs thyme
• 4 6-ounce pieces Fresh Cod
• 1 small bunch chopped parsley, to garnish
• Pinch Maldon salt
• 12 ounces broccolini, sliced in half, lengthwise

How to Make Poached Cod

1. In a wide skillet or pot over medium heat, sauté chopped onion in olive oil until it turns golden brown in color and begins to caramelize, about 7 minutes.
2. Stir in balsamic vinegar and let evaporate. Stir in honey and soy sauce. Let cook 1 minute.
3. Pour in tomato sauce and stir to combine. Add in a few sprigs of thyme and bring to a gentle boil.
4. Slip cod into the sauce, reduce heat to medium-low, cover, and let cook about 7 minutes until cooked through yet tender and flaky.
5. Sauté broccolini in olive oil and salt over high heat for 3 minutes. Transfer to a serving platter.
6. Remove cod to serving platter and spoon sauce over. Top with chopped parsley.

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Poached Cod Nutrition Facts

*Estimated per serving (recipe yields 4 servings). Based strictly on Thrive Market’s ingredient amounts.

Serving Size	1 serving
Calories	≈ 340 kcal
Protein	≈ 32 g
Carbs	≈ 15 g
Sugar	≈ 8 g
Fiber	≈ 3 g
Fat	≈ 10 g

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Poached Cod Variations & Tips

• Switch sauce style: Use a spicy arrabbiata, roasted garlic tomato, or tomato-basil sauce instead of plain tomato for flavor variety.
• Alternate protein: Try this same searing/sauce technique with halibut, sea bass, or salmon fillets (adjust cook time).
• Herb infusion: Add fresh basil, oregano, or tarragon toward the end for herbal lift.
• Wine swap: Reduce the tomato sauce slightly and add a splash of white wine or dry vermouth for acidity and complexity.
• Butter finish: Stir in a small knob of cold butter or vegan butter at the very end of the sauce to create a silky finish.
• Extra greens: Toss in baby spinach or Swiss chard with the broccolini for extra color and nutrition.
• Garnish flair: Top with lemon zest, fresh parsley, or red pepper flakes for visual and flavor contrast.

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Best Poached Cod Pairings

• Citrus herb quinoa or rice pilaf: A light grain side to absorb sauce and complement flavors.
• Roasted potatoes or fingerling potatoes: Drizzle the tomato sauce over them for a rustic contrast.
• Crusty gluten-free bread or garlic toasts: Use to mop up the sauce and complete the plate.
• Green salad with lemon vinaigrette: Bright greens help balance the richness of the tomato sauce.
• Grilled asparagus or zucchini: Adds a smoky vegetable component to round out the meal.
• Dry white wine or crisp rosé: Ideal with the tomato and fish elements—think Sauvignon Blanc or Pinot Grigio.

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When to Make Poached Cod

• Date nights or romantic dinners: Elegant presentation without excessive effort.
• Weeknight meals: Fast enough for busy evenings, yet special enough to feel like a treat.
• Dinner parties: Make the sauce ahead, gently reheat, then poach fish just before guests sit down.
• Healthy menus: A lean, protein-forward dish ideal for wellness-minded dinners.
• Seafood-themed evenings: Feature alongside shrimp, scallops, or a fish board as a centerpiece protein.

Video credits
Produced and Directed by: Liza Glucoft
Director of Photography and Editor: Naeem Munaf