All recipes in this post developed by Kate Sherwood, The Healthy Cook.
Ripe, juicy tomatoes and fresh fish-could it get any better? Don’t have heirlooms? Use cherry or campari tomatoes.
Tomato Coconut Cod Stew
Time: 30 minutes
2 Tbs. extra-virgin olive oil
1 small white onion, diced
1 serrano pepper, seeded and minced (optional)
2 cups chopped heirloom tomatoes
1 cup canned light unsweetened coconut milk
1 lb. cod fillets, cut into chunks
1/2 tsp. kosher salt
1 lime, cut into wedges
- In a deep skillet, heat the oil over medium heat until shimmering hot. Saut the onion until soft, 2-3 minutes.
- Stir in the serrano pepper, tomatoes, and coconut milk. Simmer until the tomatoes start to break down, about 5 minutes.
- Add the fish and reduce the heat to low. Simmer gently until the fish is cooked through, 3-5 minutes. Stir in the salt.
- Serve with lime wedges.
Serves 4.
Per serving (1 cup):
- Calories: 220
- Total fat: 11 g
- Sat fat: 4 g
- Carbs: 7 g
- Fiber: 1 g
- Protein: 21 g
- Sodium: 310 mg
Tomato-Roasted Tilapia
Time: 20 minutes
1 lb. tilapia fillets
2 Tbs. extra-virgin olive oil
2 Tbs. mayonnaise
1/2 tsp. paprika
1/2 tsp. kosher salt
2 large heirloom tomatoes, halved and thinly sliced
1 sprig thyme
- Preheat the oven to 450F.
- Place the fish on a lined, rimmed baking sheet.
- In a small bowl, whisk together the oil, mayonnaise, paprika, and salt. Spoon over the fish.
- Arrange the tomato slices on top of and around the fish. Top with the thyme sprig.
- Change the oven to broil. Broil the fish about 4 inches from the heat until the thickest part flakes easily with a fork, 7-10 minutes.
Serves 4.
Per serving (3 oz. cooked fish):
- Calories: 240
- Total fat: 14 g
- Sat fat: 2.5 g
- Carbs: 4 g
- Fiber: 1 g
- Protein: 25 g
- Sodium: 340 mg
Enjoy these recipes?From the Heart-the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood-helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.
The post Fish in a flash: two succulent recipes appeared first on Nutrition Action.