[blindweightwatcher] BROILED COD WITH SUN-DRIED TOMATO SAUCE
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Fri, 6 Mar 2009 04:54:51 -0600
BROILED COD WITH SUN-DRIED TOMATO SAUCE
(also good with haddock, halibut, tilefish, grouper, snapper,
tilapia, swordfish, tuna)
Source: Simply Healthful Fish: Delicious New Low-Fat Recipes by David Ricketts
Adding sun-dried tomatoes to the ordinary canned variety brings a
welcome intensify. To keep the dish low in fat, use dry-pack
sun-dried tomatoes, not the ones packed in oil.
To save time, prepare the sauce up to three days ahead, without the
addition of the vinegar, and refrigerate. To serve, gently reheat,
add the vinegar and, extra flavor, a handfiul of chopped fresh herbs,
such as basil, mint, oregano or flat leaf Italian parsley.
The leftover chilled sauce is also delicious on chicken or grilled
flank steak and even as a sandwich spread. Serve the fish with
steamed new potatoes and your favorite green vegetable.
SUN-DRIED TOMATO SAUCE:
1/2 cup water
1/2 cup dry-pack sun-dried tomatoes
2 teaspoons olive oil
1 medium-size onion, finely chopped
1 clove garlic, finely chopped
1 can (about 15 ounces) whole tomatoes, packed in juice
1/2 teaspoon freshly ground black pepper
1 tablespoon balsamic vinegar or red-wine vinegar
1 3/4 pounds cod fillets
TO PREPARE THE SAUCE:
Bring water to boiling in small saucepan. Add sun- dried tomatoes.
Boil 2 minutes or until softened. Drain, reserving liquid. Chop
softened sun-dried tomatoes, removing any stems and discarding.
Heat oil in medium-size nonstick skillet. Add onion; cook, covered,
over low heat, stirring occasionally until softened, about 5 minutes.
Add garlic; cook 30 seconds.
Add sun-dried tomatoes with their liquid, canned tomatoes with their
liquid, and pepper. Bring to boiling, lower heat; simmer, stirring
occasionally until thickened, 20 to 30 minutes.
Stir in vinegar. Remove from heat. Preheat broiler.
TO PREPARE THE FISH:
Broil fish about 4 inches from heat for 4 to 6 minutes per side,
depending on thickness, or until fish is opaque in center and begins
to flake when touched with fork. Cut into 4 equal portions if
necessary
Serve the fish with the sauce warm or at room temperature. .
Makes 4 servings (2 cups sauce)
Per serving: 156 calories per serving (with 1/4 cup sauce): 25 g
protein; 2 g fat; 9 g carbohydrate; 176 mg sodium; 56 mg cholesterol.
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