Cod with Tomato Cream Sauce

4.5

(17)

16 Reviews

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.

Hilary Meyer

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Gluten-Free Low-Calorie

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Ingredients

1-1 1/4 pounds cod (see Tip) or tilapia fillets, cut into 4 pieces
3 teaspoons chopped fresh thyme, divided
1/2 teaspoon salt, divided
¼ teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
1 shallot, chopped
2 cloves garlic, minced
¾ cup white wine
1 14-ounce can diced tomatoes
1/4 cup heavy cream or half-and-half
½ teaspoon cornstarch

Directions

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.
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

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.

Originally appeared: EatingWell Magazine, January/February 2010

Nutrition Facts (per serving)

219	Calories
10g	Fat
6g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 219
% Daily Value *
Total Carbohydrate 6g	2%
Dietary Fiber 2g	6%
Total Sugars 3g
Protein 19g	37%
Total Fat 10g	13%
Saturated Fat 4g	21%
Cholesterol 74mg	25%
Vitamin A 721IU	14%
Vitamin C 14mg	15%
Folate 19mcg	5%
Sodium 494mg	21%
Calcium 61mg	5%
Iron 1mg	6%
Magnesium 40mg	10%
Potassium 521mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Cod with Tomato Cream Sauce

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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