Cod with Tomato Cream Sauce for Two

From EatingWell: January/February 2010

This silky tomato sauce with a touch of cream makes mild-flavored cod sing. Serve with: Farro or rice and a salad of mixed greens.

READER'S COMMENT:

"This is one of my favorite recipes - so quick, easy, and delicious. I have it with brown rice and broccoli. "

Cod with Tomato Cream Sauce for Two Recipe

2 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

8-10 ounces Pacific cod (see Note) or tilapia fillets, cut into 2 pieces
1 1/2 teaspoons chopped fresh thyme, divided
1/4 teaspoon salt, divided
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
1/2 shallot, chopped
1 clove garlic, minced
6 tablespoons white wine
1 cup canned diced tomatoes
2 tablespoons heavy cream or half-and-half
1/4 teaspoon cornstarch

Preparation

Season fish with 1/2 teaspoon thyme, 1/8 teaspoon salt and pepper. Heat oil in a medium skillet over medium heat. Add shallot, garlic and 1/2 teaspoon thyme; cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan; bring to a simmer. Cover and cook until the fish is cooked through, 4 to 6 minutes. Transfer the fish to a plate; keep warm.
Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1/2 teaspoon thyme and 1/8 teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 2 shallow bowls.

Tips & Notes

Ingredient note: Pacific cod, aka Alaska cod, is sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (seafoodwatch.org).

Nutrition

Per serving: 229 calories; 10 g fat ( 4 g sat , 4 g mono ); 57 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 19 g protein; 1 g fiber; 533 mg sodium; 687 mg potassium.

Nutrition Bonus: Vitamin C (22% daily value), Potassium (19% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 2 1/2 lean meat, 1 fat

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