Cod in Tomatoes with Wine

4.7
(90)

Easy, but delicious. Great for those watching their diet and for those that want a decent feast! Serve with vermicelli noodles, new potatoes, or salad.

29
29
29
29
Prep Time:
30 mins
Cook Time:
25 mins
Total Time:
55 mins
Servings:
2
Yield:
2 servings

Ingredients

  • 6 vine-ripened tomatoes

  • 1 tablespoon vegetable oil

  • ¾ onion, finely chopped

  • 2 cloves garlic, chopped

  • 1 fresh red chile pepper, seeded and chopped

  • 1 cup dry white wine, or more as needed

  • salt and ground black pepper to taste

  • ¼ cup chopped fresh basil

  • 2 tablespoons chopped fresh parsley

  • 2 (4 ounce) cod loins

  • 8 large uncooked prawns, peeled and deveined

Directions

  1. 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.

  2. 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.

  3. 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
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
Vitamin C 104mg 519%
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.

You’ll Also Love