Olive-Oil Poached Cod with Tomato-Olive Ragù

Why it fits: Lean fish + monounsaturated fat + potassium-rich tomatoes.

Prep / Cook	10 min / 15 min
Macros	420 cal, 35 g P, 10 g C, 26 g F

Ingredients

• 2 cod fillets (4 oz each)
• ⅓ cup extra-virgin olive oil (enough to come halfway up fish)
• 1 cup canned crushed tomatoes
• ¼ cup pitted Kalamata olives, halved
• 1 Tbsp capers, rinsed
• 1 clove garlic, sliced
• Pinch dried basil & oregano

Directions

1. Warm oil in small skillet until shimmery, not smoking (about 180 °F / 82 °C).
2. Slip in cod; poach gently 8 min, spooning oil over top.
3. Meanwhile, simmer tomatoes, olives, capers, garlic & herbs 6 min.
4. Plate cod, spoon ragù alongside; drizzle a little poaching oil.
   Pro-tip: Use the leftover flavored oil tomorrow to sauté veggies—zero waste, max flavor.