ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Spanish-Style Cod in Tomato Broth

Photo: John Autry; Styling: Leigh Ann Ross
Yield Serves 4
When stirring the shallot and broth mixtures, be careful not to break up the fish. Look for wild Atlantic cod from Iceland, Maine, or the Arctic to ensure a sustainable choice. Sustainable Choice.

Ingredients

  • 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

Nutrition Information

  • calories 348
  • fat 9.3 g
  • satfat 1.2 g
  • monofat 4.7 g
  • polyfat 1.9 g
  • protein 39.7 g
  • carbohydrate 26.5 g
  • fiber 3 g
  • cholesterol 63 mg
  • iron 1.2 mg
  • sodium 469 mg
  • calcium 91 mg

How to Make It

  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. 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.

  3. 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.