Cod with Tomato Cream Sauce

From EatingWell: January/February 2010 — Subscribe to EatingWell Magazine Today!

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:

"My grocery store was out of scallions the day I planned on making this. I decided to omit the scallions and thyme and use basil as was suggested. I used Tilapia as my base and served over whole wheat orzo pasta. This was the most...

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

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; 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).

1/2 Carbohydrate Serving

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