Home » Cod with Tomato Cream Sauce
Cod with Tomato Cream Sauce
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.
4 servings
Active Time:
Total Time:
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High potassium | Gluten free |
View Our Nutrition Guidelines »Ingredients
- 1-1 1/4 pounds Pacific cod (see Note) or tilapia fillets, cut into 4 pieces
- 3 teaspoons chopped fresh thyme, divided
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 1 tablespoon extra-virgin olive oil
- 1 shallot, chopped
- 2 cloves garlic, minced
- 3/4 cup white wine
- 1 14-ounce can diced tomatoes
- 1/4 cup heavy cream or half-and-half
- 1/2 teaspoon cornstarch
Preparation
- Season fish with 1 teaspoon thyme, 1/4 teaspoon salt and pepper. Heat oil in a large skillet over medium heat. Add shallot, garlic and 1 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 large plate; keep warm.
- Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1 teaspoon thyme and 1/4 teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 4 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: 227 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; 513 mg sodium; 660 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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Recipe Categories
- Holiday
- New Year's Eve
- Valentine's Day
- Total Time
- 30 minutes or less
- Health & Diet Considerations
- Gluten free
- High potassium
- Heart healthy
- Healthy weight
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Diabetes appropriate
- Servings
- 4
- Ethnic/Regional
- American
- Meal/Course
- Dinner
- Ease of Preparation
- Easy
- Main Ingredient
- Fish
- Type of Dish
- Main dish, fish/seafood
- Publication
- January/February 2010
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