Cod with Tomato Cream Sauce

Cod with Tomato Cream Sauce

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: 4 servings
Active Time: 25
Total Time: 25

Ingredients

  1. 1-1 1/4 pounds cod (see Tip) or tilapia fillets, cut into 4 pieces
  2. 3 teaspoons chopped fresh thyme, divided
  3. 1/2 teaspoon salt, divided
  4. 1/4 teaspoon freshly ground pepper
  5. 1 tablespoon extra-virgin olive oil
  6. 1 shallot, chopped
  7. 2 cloves garlic, minced
  8. 3/4 cup white wine
  9. 1 14-ounce can diced tomatoes
  10. 1/4 cup heavy cream or half-and-half
  11. 1/2 teaspoon cornstarch

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

Nutrition Per Serving: 227 calories; 10 g fat (4 g sat, 4 g mono); 57 mg cholesterol; 7 g carbohydrates; 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