Spanish-Style Cod in Tomato Broth - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

Cod cooked in a deeply flavored tomato broth over rice is a wonderfully homey Spanish dish. Canned tomatoes with no added salt can be used to replace fresh tomatoes.

Ingredients

  • 1 (3½ oz.) boil-in-bag brown rice
  • 1 Tbsp. olive oil
  • ½ tsp. salt
  • ½ tsp. smoked paprika
  • ½ tsp. black pepper
  • 1½ lb. wild Atlantic cod fillets, cut into 8 pieces
  • ¼ cup sliced shallots
  • ⅛ tsp. crushed red pepper
  • 3 large garlic cloves, thinly sliced
  • 1½ cups chopped plum tomatoes
  • ½ cup fat-free, low sodium vegetable broth
  • ⅓ cup dry white wine
  • 1 thyme sprig
  • 3 Tbsp. chopped fresh flat-leaf parsley, divided
  • 1 Tbsp. fresh lemon juice
  • ¼ cup sliced almonds

Directions

  1. Cook rice according to package directions, omitting salt and fat. Drain.
  2. While rice cooks, heat a skillet over high heat. Add oil to pan; swirl to coat.
  3. Combine salt, paprika, and black pepper; sprinkle evenly over fish. Add fish to pan, skin side down; cook until lightly browned (3 minutes). Turn fish over; reduce heat to medium-high.
  4. Add shallots, crushed red pepper, and garlic; cook until shallots are translucent, stirring occasionally (4 minutes).
  5. Add tomatoes, broth, wine, and thyme; bring to a simmer, and cook (6 minutes).
  6. Add 1 tablespoon parsley and juice; stir gently to combine. Discard thyme sprig.
  7. 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.
Nutritional analysis per serving: Calories 335; Total Fat 8.5g (10% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 73mg (25% DV); Sodium 405mg (18% DV); Total Carbohydrate 26g (9% DV); Dietary Fiber 3.5g (11% DV); Total Sugars 3g; Includes 0g Added Sugars (0% DV); Protein 35g; Vitamin D 10% DV; Calcium 6% DV; Iron 10% DV; Potassium 20% DV; Selenium 100% DV; Niacin 70% DV; Vitamin B12 60% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/spanish-style-cod-in-tomato-broth/
© 2023 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796