Cod with Tomato Cream Sauce for Two
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.
From EatingWell: January/February 2010
Yield: 2 servings
Active Time: 25 minutes
Total Time: 25 minutes
- 8-10 ounces cod (see Tip) or tilapia fillets, cut into 2 pieces
- 1 1/2 teaspoons chopped fresh thyme, divided
- 1/4 teaspoon salt, divided
- 1/8 teaspoon freshly ground pepper
- 1 1/2 teaspoons extra-virgin olive oil
- 1/2 shallot, chopped
- 1 clove garlic, minced
- 6 tablespoons white wine
- 1 cup canned diced tomatoes
- 2 tablespoons heavy cream or half-and-half
- 1/4 teaspoon cornstarch
- Season fish with 1/2 teaspoon thyme, 1/8 teaspoon salt and pepper. Heat oil in a medium skillet over medium heat. Add shallot, garlic and 1/2 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 plate; keep warm.
- Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1/2 teaspoon thyme and 1/8 teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 2 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: 229 calories; 10 g fat (4 g sat, 4 g mono); 57 mg cholesterol; 7 g carbohydrates; 19 g protein; 1 g fiber; 533 mg sodium; 687 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