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Ingredients
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6 vine-ripened tomatoes
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1 tablespoon vegetable oil
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¾ onion, finely chopped
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2 cloves garlic, chopped
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1 fresh red chile pepper, seeded and chopped
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1 cup dry white wine, or more as needed
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salt and ground black pepper to taste
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¼ cup chopped fresh basil
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2 tablespoons chopped fresh parsley
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2 (4 ounce) cod loins
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8 large uncooked prawns, peeled and deveined
Directions
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Slice an 'X' in the bottom of each tomato. Bring a pot of water to a boil; boil tomatoes for 2 minutes. Remove with a slotted spoon and place in a bowl of iced water for 1 minute. Peel tomatoes, starting from the 'X' side; chop.
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Heat vegetable oil in a skillet over low heat; cook and stir onion and garlic until fragrant, about 2 minutes. Add chile pepper and tomatoes; cook and stir until tomatoes begin reduce, 5 to 8 minutes. Pour in wine; cook over medium heat until wine reduces slightly, about 5 more minutes. Stir in salt, black pepper, basil, and parsley.
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Place cod loins into tomato mixture; cover and cook for 5 minutes. Turn cod and cook other side until fish flakes easily with a fork, 3 to 5 minutes. Add prawns; cover and cook until prawns are bright pink on the outside and the meat is no longer transparent in the center, 2 to 3 minutes. Season with salt and black pepper.
Nutrition Facts (per serving)
429 | Calories |
9g | Fat |
32g | Carbs |
35g | Protein |
Nutrition Facts | |
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Servings Per Recipe 2 | |
Calories 429 | |
% Daily Value * | |
Total Fat 9g | 12% |
Saturated Fat 2g | 8% |
Cholesterol 134mg | 45% |
Sodium 203mg | 9% |
Total Carbohydrate 32g | 12% |
Dietary Fiber 7g | 26% |
Total Sugars 18g | |
Protein 35g | 70% |
Vitamin C 104mg | 115% |
Calcium 128mg | 10% |
Iron 4mg | 23% |
Potassium 1681mg | 36% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.