Recipes Collection

Super Easy Cod Fish in Tomato Sauce

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INGREDIENTS

For the Cod Fish:

  • 1 1/2 lb. cod fish cut into serving pieces
  • 2 tbsp. avocado oil or olive oil
  • 1/2 tsp. paprika or to taste
  • 1/2 tsp. salt or to taste

For the Sauce:

  • 1 tbsp. avocado oil or olive oil
  • 1 lb. cherry tomatoes, cut into half
  • 1/4 cup white wine, such as Sauvignon Blanc or Pinot Grigio
  • 2 large garlic cloves, minced
  • 1/3 cup chopped parsley
  • 1/4 tsp. red pepper flakes
  • 1/2 tsp. salt or to taste
  • 1/2 tsp. pepper or to taste

INSTRUCTIONS

  • Season the fish with salt and paprika on both sides.
  • Heat a large, non-stick skillet over medium heat. Add avocado oil, and when the oil gets hot, add the cod. Fry the fish for about 4-7 minutes per side, depending on how thick it is, flipping once. (The fish should be cooked through.)
  • Using a paper towel and tongs, remove some of the excess oil from the skillet carefully. Set the skillet aside.
  • Meanwhile, in a separate skillet, prepare the sauce. Cook the tomatoes in avocado oil for about 10 minutes, until softened. Add the wine and cook for another 3 minutes.
  • Add the garlic, parsley, red pepper flakes, salt, and pepper. Stir everything well and simmer for 2 minutes.
  • Scoop a generous amount of sauce over each cod fish fillet. Put the skillet back over the medium-low heat, just to let the fish get thoroughly warm. Serve.

WEIGHT WATCHERS POINTS INFO :

WW Green plan – 7 SmartPoints

WW Blue plan – 6 SmartPoints

WW Purple plan – 6 SmartPoints

Freestyle plan – 6 SmartPoints

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NUTRITION

SERVINGS 4 servings
Calories: 278kcal
Carbohydrates: 7g
Protein: 32g
Fat: 13g
Saturated Fat: 2g
Cholesterol: 73mg
Sodium: 591mg
Potassium: 1002mg
Fiber: 1g
Sugar: 3g
Vitamin A: 1438IU
Vitamin C: 35mg
Calcium: 52mg
Iron: 2mg
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