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Cod with Tomato Cream Sauce

:  January/February 2010

Your rating: None Average: 4.1 (70 votes)

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:
"As I was making this I was skeptical, but once I added the cream it was delicious! I served this over orzo. The combination of the wine, tomatoes and cream was perfect. Alterations: 1 tsp of corn starch, dash of dried basil after pouring...
Cod with Tomato Cream Sauce Recipe

Makes: 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 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

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Preparation

  1. 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.
  2. 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.

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

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
Main Ingredient
Fish
Preparation/ Technique
Poach
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
New Year's Eve
Valentine's Day
Style/Theme
Birthday
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Ease of Preparation
Easy
Type of Dish
Main dish, fish/seafood
Total Time
30 minutes or less
Ethnic/Regional
American
Servings
4
Publication
January/February 2010
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