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.
Ingredients
- 6 vine-ripened tomatoes
- 1 tablespoon vegetable oil
- ¾ onion, finely chopped
- 2 cloves garlic, chopped
- 1 fresh red chile pepper, seeded and chopped
- 1 cup dry white wine, or more as needed
- salt and ground black pepper to taste
- ¼ cup chopped fresh basil
- 2 tablespoons chopped fresh parsley
- 2 (4 ounce) cod loins
- 8 large uncooked prawns, peeled and deveined
Directions
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.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Calories 429 | |
% Daily Value * | |
Total Fat9g | 12% |
Saturated Fat2g | 8% |
Cholesterol134mg | 45% |
Sodium203mg | 9% |
Total Carbohydrate32g | 12% |
Dietary Fiber7g | 26% |
Total Sugars18g | |
Protein35g | |
Vitamin C104mg | 519% |
Calcium128mg | 10% |
Iron4mg | 23% |
Potassium1681mg | 36% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
Leave feedback about this