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Spanish Style Cod in Tomato Broth
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| 1 (3.5 oz) bag | boil bag brown rice |
| 1 tbsp | olive oil |
| 1/2 tsp | salt |
| 1/2 tsp | smoked paprika |
| 1/2 tsp | black pepper |
| 1 1/2 lbs | wild Atlantic cod fillets, cut into 8 pieces |
| 1/4 cup | sliced shallots |
| 1/8 tsp | 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 tbsp | chopped fresh flat leaf parsley, divided |
| 1 tbsp | fresh lemon juice |
| 1/4 cup | sliced almonds |
| Cook rice according to package directions omitting salt and fat. Drain 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 tbsp parsley and juice; stir gently to combine. Discard thyme sprig. Combine cooked rice, remaining 2 tbsp 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 | |
| 9.3 g | fat |
protein 39.7
carb 26.5
fiber 3
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