Spanish-Style Cod in Tomato Broth

Photo: John Autry; Styling: Leigh Ann Ross

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.

Yield: Serves 4
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 348
  • Fat: 9.3g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 4.7g
  • Polyunsaturated fat: 1.9g
  • Protein: 39.7g
  • Carbohydrate: 26.5g
  • Fiber: 3g
  • Cholesterol: 63mg
  • Iron: 1.2mg
  • Sodium: 469mg
  • Calcium: 91mg

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

Preparation

  1. 1. Cook rice according to package directions, omitting salt and fat. Drain.
  2. 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. 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.
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