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.
- 1-1 1/4 pounds cod (see Tip) 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
- 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
- Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
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
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Type of Dish
- Main dish, fish/seafood
- Total Time
- 30 minutes or less
- Main Ingredient
- Ease of Preparation
- January/February 2010