Recipe - Nutripedia, Spanish-Style Cod in Tomato Broth
1 (3.5-ounce) bag boil-in-bag brown rice
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon smoked paprika
1/2 teaspoon black pepper
1 1/2 pounds wild Atlantic cod fillets, cut into 8 pieces
1/4 cup sliced shallots
1/8 teaspoon crushed red pepper
3 large garlic cloves, thinly sliced
1 1/2 cups chopped plum tomato
1/2 cup fat-free, lower-sodium chicken broth
1/3 cup dry white wine
1 thyme sprig
3 tablespoons chopped fresh flat-leaf parsley, divided
1 tablespoon fresh lemon juice
1/4 cup sliced almonds
Cook rice according to package directions, omitting salt and fat. Drain.
While rice cooks, heat a skillet over high heat. Add oil to pan; swirl to coat. Combine salt, paprika, and black pepper; sprinkle evenly over fish. Add fish to pan, skin side down; cook for 3 minutes or until lightly browned. Turn fish over; reduce heat to medium-high. Add shallots, red pepper, and garlic; cook 4 minutes or until shallots are translucent, stirring occasionally. Add tomatoes, broth, wine, and thyme; bring to a simmer, and cook 6 minutes. Add 1 tablespoon parsley and juice; stir gently to combine. Discard thyme sprig.
Combine cooked rice, remaining 2 tablespoons parsley, and almonds. Place about 1/3 cup rice mixture in each of 4 shallow bowls; top each serving with 2 pieces of fish and 1/2 cup tomato mixture.
Yield: 4 servings (servings size: 2 pieces fish, 1/3 cup rice mixture, 1/2 cup tomato mixture)
Freebies: 5 Meat, 2 Fat, 1.5 G&S
Calories 348 (24.1% from fat); Fat 9.3g (sat 1.2g, mono 4.7g, poly 1.9g); Protein 39.7g; Carb 26.5g; Fiber 3g; Cholesterol 63mg; Iron 1.2mg; Sodium 469mg; Calcium 91mg
Recipe from Cooking Light, November 2011