Poached Cod with Rosemary and Oven-Roasted Vegetables

Poached Cod with Rosemary Recipe, Poached Cod Recipe, Poached Cod fish recipe

Poached Cod with Rosemary

I’ve been torturing my friend, Marcie, about holiday food when she was swearing she needed to be on a diet to head to the beach.  So, here’s my attempt to make it up to her.  A quick and healthy meal, ready for the table in under 40 minutes.  

Oven-roasting is such a wonderful way to prepare really healthy, not cooked to mush, flavorful and beautiful vegetables.  You can just go crazy with whatever you want in there and be as colorful as you wish in your choices.

Poaching fish is super simple; it is just a method of cooking the fish in liquid.  And unlike grilling or skillet cooking the fish where it is easier to dry it out, poaching retains the natural moisture of the fish. Adding aromatics that will enhance the flavor of the fish and the poaching liquid also give you the base for a nice sauce in other words fish that Mr. Saucy won’t want an inch of tartar sauce slathered on.

Happy New Year…and healthy eating for 2012!


Poached Cod with Rosemary and Oven-Roasted Vegetables
Prep time
Cook time
Total time
This combination is a healthy, quick, beautiful meal...so kick off the new year, or any time, with this delightfully light meal.
Recipe type: Entree
Serves: 2
  • ½ large zucchini, sliced
  • ½ large yellow squash, sliced
  • ½ medium red bell pepper, diced into cubes
  • 3 small clumps broccoli, diced into bite sized pieces
  • 2 small clumps cauliflower, diced into bite sized pieces
  • ½ red onion, diced
  • 1 clove garlic, minced
  • 1 teaspoon fresh rosemary leaves, chopped
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • 2 cod fillets
  • 2 teaspoons olive oil
  • 2 teaspoons fresh lime juice
  • ¼ cup dry white wine
  • 1 clove garlic, minced
  • 2 teaspoons fresh rosemary, chopped (or 1 teaspoon dry, crushed)
  • salt and pepper to taste
  2. Pre-heat the oven to 450 degrees F. Place all the vegetables in a roasting pan. Sprinkle in the garlic and rosemary. Toss with the olive oil, salt and pepper.
  3. Roast for 25 minutes, stirring occasionally, until the vegetables are lightly browned and tender.
  5. Place the fillets in a baking pan (I used a cake pan), sprayed lightly with Pam.
  6. Combine the olive oil, lime juice, wine, garlic, rosemary, salt and pepper in a small bowl.
  7. Spoon this mixture over the fillets.
  8. Bake in a 300 degree F oven for about 25 minutes, or until the fish is completely opaque.*
*You can make a sauce from the poaching liquid, but I love it just as it is and will spoon it over the prepared fish.


The prepared vegetables prior to roasting…

The cooked cod fillets in their poaching liquid…


About P ~ The Saucy Southerner

I started cooking when I was ten years old. For me, the process of cooking, from inception of a dish, to the execution, to the washing of the pots is sheer delight. I am now retired from a business I still own, in partnership with my husband. I used to work six days a week and still cook every night. Now, I'm gardening, still cooking, always having fun and hoping to share my joy with you. Thank you for reading...and commenting! P~
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