Cod in Spicy Tomato Broth

Fresh cod poached in a super flavorful, delicious, slightly spicy tomato broth made with fresh tomatoes and herbs! A quick and easy dish to add to your weekly menu rotation! A healthy “ONE DISH DINNER” ready in 35 minutes! Serve with some warm crusty bread to make it a meal and to sop up all that tasty broth!

I’m Back!!! It’s been a really really long time since I’ve posted anything but I haven’t been inspired to write. Life is busy, especially with it being summer~ lots of yard work, working in the garden and greenhouse and of course, fishing! The weather has been perfect and the cod have finally arrived on the shores of Trinity Bay! Today for lunch, I made this amazing dish, Cod in Spicy Tomato Broth ~ did I say it was AMAZING!!!


Super simple, very healthy, gluten free and made with fresh tomatoes and herbs from your garden. I used cod but you could use any flaky white fish like haddock or tilapia. The broth has a bit of spice to it from the red pepper flakes and is so flavorful! I used cherry tomatoes but you could use whatever tomatoes you have on hand, just coarsely chop them.

Cod in Spicy Tomato Broth

  • Servings: 2 - 4
  • Difficulty: Easy
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Soooo Delicious! Soooo Healthy! Soooo Easy! Fresh cod poached in a broth made from fresh tomatoes and herbs! A “One Dish Dinner” that will become a Family Favorite!


2 TBSP olive oil
1 clove garlic, minced
1/4 tsp red pepper flakes
2 cups cherry tomatoes, sliced in half and then quartered
3 cups water
1 TBSP fresh oregano, finely chopped
1 TBSP fresh basil, julienned
1 tsp fresh thyme, finely chopped
salt to taste
4 – 6 pieces of fresh cod or other flaky white fish


Set a large frying pan, with a cover, over medium heat. Add oilive oil until it is heated then add garlic and red pepper flakes. Cook for about 10 seconds ~ careful you don’t burn the garlic. Add the tomatoes, water, and herbs and return to a boil. Reduce heat, cover and simmer for 15 minutes. Remove lid and simmer for 10 more minutes to let broth reduce slightly. Taste broth and season with salt if needed. Place cod in broth and season cod with salt. Cover and cook on medium low until fish is flaky ~ 8 to 10 minutes. Put 1 – 2 pieces of cod in serving bowl and add tomato broth. Garnish with more basil if desired. Enjoy! I served mine with some warm crusty bread to sop up all that amazing broth!

NOTE: This does not reheat well so only make enough for one meal! You can make the broth ahead of time and keep it in the refrigerator for a day or two and then just reheat and add your cod to cook and simmer. Lunch will be ready in 10 minutes!

Loving this Life Living “Around the Bay” ~ DD

slighly adapted from


Skinny Lasagna Roll Ups “Meatless Monday”

A meatless lasagna that is low in fat (5.7 grams per roll) but still full of lasagna goodness with plenty of protein.  You won’t miss the meat, the fat and / or the calories in this dish but you can feel good about eating it!

Who doesn’t love a good ooey, gooey, cheesy piece of lasagna!!  ME! ME! ME!

Lasagna has always, always been one of my favorite Italian dishes but I rarely make it because of it’s high fat content! This recipe is just full of all that great Italian flavor but without the extra calories and fat.  These Roll Ups are perfectly portioned and just one roll is only 5.7 grams of fat, 13 grams of protein and 220 calories!!! Picture me doing my happy dance 🙂 Compare that to typical lasagna with meat sauce that weighs in between 15 – 20 grams of fat per serving.

These Skinny Lasagna Roll Ups are very creamy, full of 3 low fat cheeses and a whole 8 oz bag of baby spinach.  There is no meat so it’s a perfect meal for vegetarians or it you want to have one day of week without meat in your meal.  If you are observing Lent, this is a perfect meal for “no meat on Friday’s”.

You can also make a big batch and pop them in the frozen so you can have lasagna whenever you get a craving.  Mine didn’t last long!!  Just defrost in the refrigerator overnight and bake as directed below.

Skinny Lasagna Roll Ups (makes 10 servings)

  • 10 whole wheat lasagna noodles, (NOT OVEN READY)
  • 2 cups of your favorite marinara sauce
  • 1 TBSP olive oil
  • 2 cloves garlic, minced
  • 6 cups baby spinach (8 oz bag) loosely packed and chopped well
  • 1 cup low fat ricotta cheese
  • 1 1/2 cup low fat mozzarella cheese
  • 1/2 cup low fat cottage cheese
  • 1 egg white
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 cup parmasan cheese, grated
  • fresh basil to garnish, optional

Preheat oven to 425 degrees.

Cook lasagna noodles in a large pot of boiling water until al dente…about 8 minutes.  Drain and rinse in cold water.  Dry with paper towel and lay noodles out on a sheet of parchment paper that has been seasoned with Pam Spray.  Set aside.

Add 1/4 cups of marinara sauce to the bottom of a 9×13 baking pan.

In a large skillet, add oil to medium high heat.  Cook a couple of minutes.  Add garlic and saute until fragrant, 1 – 2 minutes. Add chopped spinach and stir until wilted, about 4 or 5 minutes. Set aside to cool.

In a large mixing bowl, combine ricotta cheese, mozzarella cheese, cottage cheese, egg white, oregano, salt and pepper.  Stir to combine.  Add cooled spinach mixture and stir until mixed well.

To each lasagna noodle on the parchment paper, add 1/4 cup of the spinach cheese mixture. Spread evenly over each lasagna noodle. Roll up noodles and place, seam side down, in pan with the marinara sauce.

Evenly spread 1 cup of marinara sauce over each rolled up lasagna noodle. Sprinkle with remaining mozzarella cheese.

Cover with foil and bake 20 minutes until hot and bubbly. Remove from oven and sprinkle on the parmesan cheese and basil.  I served mine with a big spinach salad and it was the perfect meal!

NOTE:  I made my roll ups earlier in the day and kept them in the refrigerator.  I removed them from the refrigerator about 30 minutes before popping them in the oven.  I cooked them an extra 10 minutes.

Enjoy! 🙂


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