Cod in Tomatoes with Wine

Gluten Free
Dairy Free
Health score
37%
Cod in Tomatoes with Wine
55 min.
2
379kcal

Suggestions


Indulge in a delightful culinary experience with our Cod in Tomatoes with Wine recipe, a perfect dish for those seeking a gluten-free and dairy-free option. This vibrant meal is not only a feast for the eyes but also a celebration of fresh flavors that will tantalize your taste buds. Imagine tender cod loins simmered in a rich tomato sauce, infused with the aromatic essence of fresh basil and parsley, complemented by the subtle kick of a red chile pepper.

Ready in just 55 minutes, this dish is ideal for a cozy lunch or an elegant dinner. The combination of juicy vine-ripened tomatoes and succulent prawns creates a harmonious blend of textures and tastes, making it a standout main course. With only 379 calories per serving, you can enjoy this satisfying meal without any guilt.

Whether you're entertaining guests or simply treating yourself to a delicious homemade dish, Cod in Tomatoes with Wine is sure to impress. The use of dry white wine adds depth to the sauce, enhancing the natural flavors of the seafood. So, gather your ingredients and get ready to embark on a culinary adventure that will leave you craving more!

Ingredients

  • ounce cod loins 
  • cup cooking wine dry white as needed
  • 0.3 cup basil fresh chopped
  • tablespoons parsley fresh chopped
  • cloves garlic chopped
  • servings salt and ground pepper black to taste
  • 0.8  onion finely chopped
  • large prawns deveined uncooked peeled
  •  chile pepper fresh red seeded chopped
  • tablespoon vegetable oil 
  •  vine-ripened tomatoes 

Equipment

  • bowl
  • frying pan
  • pot
  • slotted spoon

Directions

  1. Slice an 'X' in the bottom of each tomato. Bring a pot of water to a boil; boil tomatoes for 2 minutes.
  2. Remove with a slotted spoon and place in a bowl of iced water for 1 minute. Peel tomatoes, starting from the 'X' side; chop.
  3. Heat vegetable oil in a skillet over low heat; cook and stir onion and garlic until fragrant, about 2 minutes.
  4. Add chile pepper and tomatoes; cook and stir until tomatoes begin reduce, 5 to 8 minutes.
  5. Pour in wine; cook over medium heat until wine reduces slightly, about 5 more minutes. Stir in salt, black pepper, basil, and parsley.
  6. 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.
  7. 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.

Nutrition Facts

Calories379kcal
Protein40.15%
Fat26.6%
Carbs33.25%

Properties

Glycemic Index
144.5
Glycemic Load
6.18
Inflammation Score
-10
Nutrition Score
34.266087386919%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Hesperetin
0.48mg
Naringenin
2.97mg
Apigenin
8.62mg
Luteolin
0.05mg
Isorhamnetin
2.07mg
Kaempferol
0.68mg
Myricetin
1.15mg
Quercetin
10.63mg

Nutrients percent of daily need

Calories:378.67kcal
18.93%
Fat:8.91g
13.71%
Saturated Fat:1.37g
8.58%
Carbohydrates:25.06g
8.35%
Net Carbohydrates:19.33g
7.03%
Sugar:13.87g
15.41%
Cholesterol:99.16mg
33.05%
Sodium:318.65mg
13.85%
Alcohol:12.36g
100%
Alcohol %:2.17%
100%
Protein:30.26g
60.52%
Vitamin K:123.95µg
118.05%
Vitamin C:93.87mg
113.78%
Vitamin A:3902.18IU
78.04%
Selenium:50.26µg
71.8%
Potassium:1650.31mg
47.15%
Phosphorus:468.34mg
46.83%
Vitamin B6:0.91mg
45.33%
Manganese:0.79mg
39.44%
Vitamin B3:5.8mg
29.01%
Magnesium:111.82mg
27.95%
Vitamin E:4.02mg
26.82%
Vitamin B12:1.48µg
24.6%
Folate:93.33µg
23.33%
Fiber:5.74g
22.94%
Copper:0.4mg
20%
Vitamin B1:0.28mg
18.83%
Iron:2.56mg
14.22%
Zinc:1.9mg
12.68%
Vitamin B2:0.21mg
12.23%
Calcium:116.78mg
11.68%
Vitamin B5:0.82mg
8.17%
Vitamin D:1.06µg
7.07%
Source:Allrecipes