By Linda Gassenheimer
Tribune News Service
Here’s a simple, foolproof way to cook fish so it stays moist and tender every time. Gently poach the fillets in barely simmering water for just 4 to 5 minutes. The secret is to make sure the water is at a low simmer. Finish it with a light, flavorful sauce topped with briny capers.
A vibrant corn and tomato side dish comes together in just 5 minutes in the microwave, making this an easy, colorful, and satisfying dinner.
Helpful Hints
Any type of white fish can be used instead of cod such as mahi mahi, halibut, tilapia.
Countdown
- Assemble ingredients.
- Mix sauce and set aside.
- Microwave the corn and tomatoes.
- Poach fish.
Shopping List
To buy: 12 ounces cod, 1 container reduced fat sour cream, 1 jar reduced-fat mayonnaise, 1 jar Dijon mustard, 1 small jar capers, 1 container frozen corn kernels, 1 container cherry tomatoes, 1 bunch fresh basil.
Staples: olive oil, onion, salt, and black peppercorns
Simple Poached Fish With Caper Sauce
Serves 2
- 2 tablespoons reduced-fat sour cream possible 1 more
- 2 tablespoons reduced fat mayonnaise possible 1 more
- 1 tablespoon Dijon mustard
- 3 teaspoons salt
- 3/4 pound cod
- 1 tablespoon capers
Mix sour cream, mayonnaise, and mustard together in a small bowl and set aside. Fill a medium size saucepan half full of water. Add the salt and bring to a simmer. Place fish in saucepan and simmer gently for 4 to 5 minutes. Do not let the water boil. A meat thermometer should read 130 degrees. Remove the fish from the pan to a plate and pat dry with a paper towel. Divide into two portions and place on two dinner plates. Spoon the sauce over the fish. Sprinkle the capers on top of the sauce and serve.
Per serving: 217 calories (23 percent from fat), 8.1 g fat (2.1 g saturated, 2.0 g monounsaturated), 78 mg cholesterol, 31.4 g protein, 3.3 g carbohydrates, 0.6 g fiber, 395 mg sodium.
Quick Corn and Tomatoes
Serves 2
- 2 cups frozen corn kernels
- 2 cups cherry tomatoes cut in half
- 1 cup frozen diced onion
- 2 teaspoons olive oil
- Salt and freshly ground black pepper
- 2 tablespoons basil leaves
Place corn and tomatoes in a microwave safe bowl and microwave on high 5 minutes. Drain any water that may remain. Mix in the olive oil and salt and pepper to taste. Sprinkle on the basil. Divide in half and serve on the two dinner plates with the fish.
Per serving: 224 calories (24 percent from fat), 6.0 g fat (0.9 g saturated, 2.5 g monounsaturated), no cholesterol, 6.6 g protein, 42.7 g carbohydrates, 6.5 g fiber, 16 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com. Copyright 2026 Tribune Content Agency, LLC
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