Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Cod Recipes Cod with Tomato Cream Sauce 4.6 (16) 15 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Share Share Tweet Pin Email Cook Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Low-Calorie Low Carbohydrate Gluten-Free Low Added Sugars Jump to Nutrition Facts 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 ¼ teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil 1 shallot, chopped 2 cloves garlic, minced ¾ cup white wine 1 14-ounce can diced tomatoes 1/4 cup heavy cream or half-and-half ½ teaspoon cornstarch Directions 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 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. Print Nutrition Facts (per serving) 219 Calories 10g Fat 6g Carbs 19g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 219 % Daily Value * Total Carbohydrate 6g 2% Dietary Fiber 2g 6% Total Sugars 3g Protein 19g 37% Total Fat 10g 13% Saturated Fat 4g 21% Cholesterol 74mg 25% Vitamin A 721IU 14% Vitamin C 14mg 15% Folate 19mcg 5% Sodium 494mg 21% Calcium 61mg 5% Iron 1mg 6% Magnesium 40mg 10% Potassium 521mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved