Poached Cod with Cherry Tomatoes

Poached Cod with Cherry Tomatoes

Prep time20 minutes
Cook time20 minutes
Total time40 minutes
Allergy Fish
Dietary Candida Diet Recipes Phase 2
Meal type Breakfast, Lunch


  • 1 piece fresh Cod
  • 5 ripe Cherry Tomatoes (whole)
  • 2 heaped tablespoons Tomato Puree
  • 1 clove Garlic (finely chopped)
  • pinch Salt & Black Pepper
  • Rice Milk, Goats Milk or Almond Milk (enough to almost cover the fish, about 150-300ml)


  • 1 handful fresh Spinach or Basil leaves
  • 1-2 teaspoon ground Arrowroot (for thickening the sauce)
  • 1 pinch Curry Spice


Step 1
Put the fish into a deep frying pan and add enough milk to cover the base of the pan.

Sprinkle your seasoning on top of the fish.

Bring to the boil and occasionally pour some of the goats milk onto the fish to cook it evenly.
Step 2
Add the tomato puree, the washed tomatoes (whole) and the chopped spinach/basil.
Step 3
Simmer for 5 minutes or until the fish flakes easily and has fully changed its colour to white.

Remove any fishbones if necessary.
Step 4
Just take the fish and tomatoes out and spoon some of the tomato sauce onto it.

If this is too thin for you can add some ground arrowroot if you like. Bring the sauce to the boil with it briefly.

This will thicken it up. Perhaps add a sprinkle of curry spice or more seasoning to the fish if you fancy.

    This dish works nicely as a lunch or dinner option all through out the candida diet. But it is mainly used as a filling candida diet breakfast recipe during phase 2 of the diet when no bread or cereal are allowed.

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    • Jennifer

      Reply Reply July 9, 2013

      I know this sounds like a silly question, but what is tomato puree? Is it the same as tomato paste or tomatoes that I need to puree? Also, I love hot sauce (Mexican salsa), at what point do you think it would be ok to add a mild organic salsa to my diet?

      • Sandra

        Reply Reply July 11, 2013

        Not silly at all, I guess it’s lost in translation. Here where I live (UK) it seems to be called puree. And it’s nothing but a tomato paste in a tube. So you don’t have to puree it yourself. Just make sure that there’s no citric acid in it.

        When you say salsa – do you mean a shop bought one or home made? Home made you can eat pretty much straight away (from stage 2). Shop bought is tricky because they virtually all contain citric acid, vinegar or sugar.

        If you happen to find one that doesn’t contain those and is organic then there’s no reason why you couldn’t enjoy it :) I made my own salsas all the time, and it made some otherwise bland foods actually palatable.

    • Lucy Belvadere

      Reply Reply November 11, 2013

      Hi – sorry to be picky, but I’m a little confused – the ingredients list calls for rice milk, but then you say “pour the goats milk over the fish for more even cooking” – is it rice milk or goats milk?


      • Sandra

        Reply Reply November 11, 2013

        Hi, fair comment. Thanks for pointing it out. You can use either (rice milk is the vegan option). All my best, Sandra

      • Sandra

        Reply Reply November 18, 2013

        Hi Lucy, fair comment. The recipe works with either. I have since also tried it with almond milk. If your tomatoes aren’t very sweet I’d opt for rice milk. In all other cases I’d use goats milk or almond milk.

    • Diana

      Reply Reply January 6, 2015

      I made this last night using chicken broth and it was wonderful. You could also use vegetable broth and it would be just as good.

      • Sandra

        Reply Reply January 8, 2015

        Yay, so happy you like the recipe, and it’s so quick! Will try it with broth, too – great idea :)

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