Poached cod in lemon dill broth with soft potatoes for the days I need something very gentle
Easier-to-swallow option below ↓Some days I need something that feels light and soothing without much effort. The cod poaches gently in broth with lemon and dill while the potatoes110 kcal cook alongside until they are soft enough to mash with a fork. The peas62 kcal add a little sweetness and color without any work.
Everything happens in one pot. The potatoes go in first to simmer, then the cod fillets are added to poach in the fragrant broth. The fish stays tender because the heat is low and the time is short. I add the peas at the end so they stay bright and soft.
I eat this from a bowl with a spoon when even a fork feels like too much decision. The broth is light but the potatoes and fish make it filling.
Why it works
On low appetite days I mash the potatoes and cod together with a little broth to make it even softer. The lemon and dill keep it bright without being heavy, and the peas add gentle texture. One pot, minimal chewing, and the broth can be sipped if needed.
Poached cod in lemon dill broth with soft potatoes for the days I need something very gentle
Ingredients
- 2 cod fillets (about 6 oz each), skinless
- 2 medium potatoes, peeled and cubed
- 1 cup fresh or frozen peas
- 3 cups vegetable or fish broth
- 1 lemon, zested and juiced
- 2 tbsp fresh dill, chopped (or 1 tsp dried)
- 1 small onion, diced
- 1 clove garlic, minced
- 1 tbsp olive oil119 kcal or butter102 kcal
- salt and black pepper to taste
- 1 tbsp butter for finishing (optional)
Method
- Heat the olive oil or butter in a medium pot over medium heat. Add the diced onion and cook until soft, about 5 minutes. Add the garlic and cook 1 minute more.
- Add the cubed potatoes and the broth. Bring to a simmer, then reduce the heat to low, cover, and cook for 15 minutes until the potatoes are tender.
- Season the cod fillets with a little salt and pepper. Add them to the pot along with the lemon zest and half the lemon juice. Cover and poach for 6 to 8 minutes until the fish flakes easily with a fork.
- Add the peas and cook 2 minutes more until they are soft and bright green.
- Remove from heat. Stir in the remaining lemon juice, chopped dill, and a pat of butter if using. Taste and adjust seasoning.
- Serve in bowls with some of the broth, mashing the potatoes and fish slightly with the back of a spoon if desired.
Nutrition figures are home-kitchen estimates, not lab-verified Nutrition Facts. This is food and comfort guidance, not medical advice.
Make it your own
- The fish will continue to cook a little after removing from heat, so err on the side of underdone.
- Leftovers keep in the fridge for 2 days and reheat gently with a splash of water.
- For extra calories, stir in a spoonful of butter or a drizzle of olive oil at the end.
- The lemon brightens the broth without making it sour if you taste as you go.
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