Monday, April 26, 2010

Thursday: Creamy Tomato Cod over Brown Rice Medley

  I ripped this recipe out of a Eating Well Magazine, and am so glad I did! This fish meal is very rich in flavor and only 227 calories per serving. What I love about white fish is that it doesn't take very long to cook...only 5 minutes. I usually pair it with a nice green salad or steamed green beans, to add something green to your plate. Yummy!

Fish Recipe
4 servings

  1-1 1/4 LB Pacific cod or tilapia fillets, cut into 4 pieces
  3 tsp fresh thyme, chopped

1/2 tsp salt, divided

1/4 tsp pepper
1 TB olive oil
1 shallot, chopped
2 cloves garlic, minced
3/4 cup white wine
1 14oz can diced tomatoes
1/4 cup half-and-half
1/2 tsp cornstarch
Parmesan Cheese for sprinkling, optional

1. Season fish with 1 tsp thyme, 1/4 tsp salt and pepper. Heat oil in large skillet over medium heat. Add shallot, garlic and 1 tsp thyme. Cook for about 1 minute. Add wine, tomatoes and fish to the pan. Bringing to a simmer, cook for 4-6 minutes.  Only transfer fish to a plate, cover with foil to keep warm.
2. Whisk cream and cornstarch in a small bowl. Add to pan. along with 1 tsp thyme and 1/4 tsp salt. Cook for 1 more minute.Serve sauce and fish over rice. Top with freshly grated Parmesan cheese if desired.


Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Chop garlic and shallot and keep in air-tight container in fridge. 
~Make rice ahead of time; then just reheat when ready to serve.


Who likes to CHANGE IT UP?

~ Replace shallot with red onion.
~Instead of thyme try oregano. 

~Use couscous or barley instead of rice. 

No comments:


Related Posts with Thumbnails