top of page

Fast & Easy Poached Fish

Updated: Mar 27, 2023

This is so simple and delicious! Imagine dinner in under 30 minutes.


Eating fish can be a great way to support your health because it's rich in;

  • Omega-3 Fatty Acids

  • Vitamins D & B2[riboflavin]

  • Calcium, Phosphorus plus Iron, Zinc, Iodine, Magnesium and Potassium

  • Fish is Heart Healthy - lowers risk of heart attacks & strokes

  • Boosts Brain Function especially around memory and emotion.

  • Boosts Mood - combats Depression

  • Protective around risk of type 1 Diabetes and other Autoimmune conditions

  • Lower risk of Vision impairment and Blindness

  • Supports Sleep

Along with the fact that fish is delicious and easy to prepare, if possible, choose wild-caught rather than farmed fish because wild fish contains more omega-3's and is less likely to be contaminated with pollutants.


  • 4 6-ounce skinless boneless thawed fish fillets [cod, mahi-mahi, salmon]

  • kosher salt

  • 2 cups marinara sauce, homemade or jarred [I really like Rao's]

  • 1/4 chopped fresh parsley, chives, cilantro or basil

  • nutritional yeast-optional

  • fresh lemons, quartered


  1. Pour marinara into a large pan on medium-high heat, bring to a boil.

  2. Place fish fillets in sauce and reduce heat to medium-low.

  3. Simmer fish covered until fish is opaque [10 minutes]

  4. Remove from heat, sprinkle with herbs, fresh lemon juice and nutritional yeast [if using].

  5. Serve over zucchini 'noodles'.


Switch out marinara for salsa and chopped green onion for a delicious twist.

28 views0 comments

Recent Posts

See All


bottom of page