Cod in Tomatoes with Wine

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.

Step: 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.

Step: 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.

Step: 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.

Per Serving: 429 calories; protein 35.1g; carbohydrates 32g; fat 9.2g; cholesterol 133.5mg; sodium 203.2mg.

When you’re trying to make less of weight, each healthy dinner should include protein. Protein make you build strong , healthy eating muscles and it helps you to feel full and satisfied longer. Use these dinner recipes and guides to fill your plate with protein-rich energetic healthy meals .

Some of less eating process eat salad for dinner instead of a traditional food and potatoes healthy . But if you’re not careful , your salad could make more greasy and calories than the food you’re trying to replace . Use this guide to create a evening salad that keep your diet on track.