Content Library Recipes Mom's Poached Fish in Velvety Tomato Sauce

Mom's Poached Fish in Velvety Tomato Sauce

Some of my earliest and most meaningful memories are in the kitchen with my mom. She taught me that food is more than just fuel—it’s love, connection, and one of the most powerful tools for healing.

This dish is a reflection of that. Tender white fish in a rich tomato base with kale, garlic, and ginger—ingredients she would’ve loved for both their flavor and their health benefits. It’s simple, comforting, and deeply nourishing—just like the meals I grew up with and the ones I still strive to create today.

Mom's Poached Fish in Velvety Tomato Sauce

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 1 garlic clove, minced
  • ½-inch piece fresh ginger, peeled and grated
  • 1 (15-ounce) can fire-roasted chopped tomatoes
  • Sea salt and freshly ground black pepper,to taste
  • ½ teaspoon curry powder (optional)
  • 2 bunches kale, rinsed and chopped
  • 1½ pounds fresh, firm, white fish (cod, halibut, haddock), cut into 3-inch pieces
  • ½ cup chopped fresh parsley, for garnish

 

Method

Step 1

Heat the olive oil in a large saucepan over medium-low heat.

Step 2

Sauté the onion until translucent, 5-7 minutes, then add the garlic, ginger, tomatoes, salt, black pepper, and curry powder, if desired. Cook for 10 minutes, stirring occasionally.

Step 3

Add the kale to the sauce. Cook for another 10 minutes or until kale is softened.

Step 4

Add the fish, cover, and cook until opaque, about 8-10 minutes (be careful not to overcook). The fish will add its own liquid to the dish.

Step 5

Serve fish with the sauce and kale and sprinkle with fresh parsley. Leftover fish in tomato sauce can be refrigerated for up to two days.

Nutritional Analysis Per Serving:

Calories: 258, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 62mg, Fiber: 3g, Protein: 30g, Carbohydrates: 16g, Sodium: 310mg, Sugars: 4g, Net Carbs:13g

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