Cod with Tomato Cream Sauce - 7g Carbs, 1g Fiber, 0g Added Sugar
From: Eating Well- January/February 2010
This silky tomato sauce with a touch of cream makes mild-flavored
cod sing.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Healthy weight | Heart healthy | High potassium
| Gluten free
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
1 - 1 1/4 lb Pacific cod (see Note) OR tilapia fillets, cut into 4 pieces
3 tsp chopped fresh thyme, divided
1/2 tsp salt, divided
1/4 tsp freshly ground pepper
1 Tbsp extra-virgin olive oil
1 shallot, chopped
2 cloves garlic, minced
3/4 cup white wine
1 14oz can diced tomatoes
1/4 cup heavy cream or half-and-half
1/2 tsp cornstarch
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.
Ingredient note:
Pacific cod, aka Alaska cod, is sustainably fished and has a larger,
more stable population, according to Monterey Bay Aquarium Seafood Watch (seafoodwatch.org).
Servings: 4
Nutrition per Serving:
227 Calories, 10g Fat, 4g Sat, 4g Mono, 57mg Cholesterol, 19g Protein,
7g Carbs, 1g Fiber, 0g Added Sugars, 513mg Sodium, 660mg 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
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