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Poached White Fish

Tomatoes are a good source of lycopene, an antioxidant that helps reduce your risk of heart disease, cancer and macular degeneration. Did you know the cooking process brings out more of the lycopene? Here’s another easy recipe that uses tomatoes to cook white fish.

2-3 pieces white fish

1 medium onion chopped

1 small (15 oz.) can diced tomatoes

1 Tbs. tomato paste

2-3 Tbs. Coconut oil

½ tsp. onion powder

1 tsp. cumin

¼- ½ cup white wine or broth

1/4 cup fresh cilantro or 1 tsp dried

Sea salt and pepper to taste

Almond meal-optional

Heat  coconut oil in skillet over medium high heat. Add chopped onion and sauté until soft, 3-5 minutes. Lower heat to medium and add diced tomatoes then stir in tomato paste. Add onion powder, cumin,  ½ teaspoon salt and pepper to taste. Cook on medium high heat, stirring often, until most of the liquid is reduced, 8-10 minutes. Slowly stir in wine or broth. Add cilantro.

Meanwhile wash and pat the fillets dry. If using almond meal, lightly dredge fillets then season with salt and pepper.

Add the fillets to the skillet and cover with tomato mixture. Turn heat to medium low (mixture should be at a low boil), cover and cook for 10-15 minutes or until fish is cooked through.

Note: This recipe works well with scallops too.

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