Baked Cod with Chorizo & White Beans - 18g Carbs, 6g Fiber, 3g Sugars
From: EatingWell Magazine, January/February 2008
This recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage—just a bit gives the whole dish a rich, smoky flavor. Make it a meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.
Nutrition profile: Diabetic Appropriate - Gluten-Free - Healthy Aging - Healthy Immunity - Heart Healthy - Low Added Sugars - Low-Calorie - Low Sodium
Active: 20 min
Ready In: 40 min
Servings: 4
1 tsp extra-virgin olive oil
1 shallot, finely chopped
2 oz Spanish chorizo (see Tips) or turkey kielbasa, diced
1 tsp chopped fresh thyme
1 pint grape tomatoes, halved
1/2 cup dry white wine, divided
1 15oz can great northern beans, rinsed
1/2 tsp salt, divided
1 1/4 lb cod, cut into 4 pieces (see Tips)
Freshly ground pepper, to taste
Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.
Tips: For this recipe we use fully cooked Spanish-style chorizo—spicy pork sausage seasoned with smoked paprika and chile. Find it near other cured sausages in well-stocked supermarkets, specialty food stores or online at tienda.com. Make it a Meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.
Servings: 4
Nutrition per Serving: 293 Calories, 8g Fat, 2g Sat, 66 mg Cholesterol, 18g Carbs, 6g Fiber, 3g Sugars, 0g Added Sugars, 30g Protein,
21 mcg Folate, 736 IU vitamin A; 12 mg vitamin C; 28 mg calcium; 1 mg iron; 567 mg sodium; 511 mg potassium
Nutrition Bonus: Vitamin C (20% daily value)
Carbohydrate Servings: 1
Exchanges: 1 starch, 4 lean meats
Posted by: chefgloria1030@yahoo.com
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