COD WITH HEARTY TOMATO SAUCE
My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. -Ann Marie Eberhart, Gig Harbor, Washington
Provided by Taste of Home
Categories Dinner
Time 1h
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Place tomatoes in a blender. Cover and process until pureed., Pat fish dry with paper towels. In a large skillet, heat 1 tablespoon oil over medium-high heat. Add cod fillets; cook until surface of fish begins to color, 2-4 minutes on each side. Remove from pan., In same skillet, heat remaining oil over medium-high heat. Add onions; cook and stir until tender, 2-4 minutes. Stir in seasonings and pureed tomatoes; bring to a boil. Add cod; return just to a boil, spooning sauce over tops. Reduce heat; simmer, uncovered, until fish just begins to flake easily with a fork, 5-7 minutes. Serve with pasta. If desired, sprinkle with parsley.
Nutrition Facts : Calories 271 calories, Fat 8g fat (1g saturated fat), Cholesterol 65mg cholesterol, Sodium 746mg sodium, Carbohydrate 17g carbohydrate (9g sugars, Fiber 4g fiber), Protein 29g protein. Diabetic Exchanges
COD FILLETS IN SPICY TOMATO SAUCE
A dash or cayenne pepper adds zip to this flaky fish dish that will have cod lovers hooked after just one bite. "I like to serve the fillets with breadsticks and a tossed green salad," Joy Beck notes from Cincinnati, Ohio,
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Arrange fish in a 1-1/2-qt. microwave-safe dish coated with cooking spray. , In a large bowl, combine the remaining ingredients; pour over fish. Cover and microwave on high for 3-4 minutes on each side or until fish flakes easily with a fork.
Nutrition Facts :
BAKED COD PUTTANESCA | SEAFOOD WITH AN ITALIAN SPICY TOMATO SAUCE
Baked cod puttanesca is an quick and easy seafood dish that uses prepared sauce and makes it spicy by boosting it with kalamata olives, capers, and red pepper flakes. Full of flavor but low in calories.
Provided by Marisa Franca @ All Our Way
Time 30m
Number Of Ingredients 9
Steps:
- Preheat oven to 400 F.
- Meanwhile, heat 1 Tablespoon olive oil in a sauté pan over medium-high heat. Add the anchovies and cook, stirring often, until the anchovies break down, about 2 minutes. Add the pepper flakes and continue to stir.
- Pour in the prepared marinara sauce and heat to a simmer. Add the olives and capers and simmer for 2 minutes.
- Prepare the cod by using paper towels to blot the excess moisture from the fillets. Brush the fillets on both sides with olive oil. Season the fish with salt and pepper.
- Pour the sauce in a glass oven proof casserole and place the fish on top of the sauce. Spoon a little bit of sauce over the fish.
- Transfer the casserole to the oven and bake until the fish is just cooked through, 10 to 15 minutes. ** see notes.
- Serve with pasta, farro, or bread topped with the fish and puttanesca sauce.
Nutrition Facts : Calories 105 kcal, Carbohydrate 10 g, Protein 3 g, Fat 6 g, Cholesterol 2 mg, Sodium 1340 mg, Fiber 3 g, Sugar 7 g, ServingSize 1 serving
TOMATO & THYME COD
Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 20m
Number Of Ingredients 7
Steps:
- Heat 1 tbsp olive oil in a frying pan, add 1 chopped onion, then fry for 5-8 mins until lightly browned.
- Stir in a 400g can chopped tomatoes, 1 heaped tsp light soft brown sugar, the leaves from a few sprigs of thyme and 1 tbsp soy sauce, then bring to the boil.
- Simmer 5 mins, then slip 4 cod fillets into the sauce.
- Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.
Nutrition Facts : Calories 172 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 7 grams carbohydrates, Sugar 6 grams sugar, Fiber 1 grams fiber, Protein 27 grams protein, Sodium 1.11 milligram of sodium
CURRIED COD
An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices - it's healthy, low calorie and packed with iron too.
Provided by Katy Greenwood
Categories Dinner, Main course, Supper
Time 35m
Number Of Ingredients 10
Steps:
- Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.
- Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over.
Nutrition Facts : Calories 296 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 10 grams sugar, Fiber 8 grams fiber, Protein 34 grams protein, Sodium 0.4 milligram of sodium
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