BAKED COD WITH CHORIZO & WHITE BEANS
This recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage--just a bit gives the whole dish a rich, smoky flavor. Make it a meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.
Provided by EatingWell Test Kitchen
Categories Diabetic Pork Recipes
Time 40m
Number Of Ingredients 10
Steps:
- Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
- Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.
- Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.
Nutrition Facts : Calories 292.5 calories, Carbohydrate 18.2 g, Cholesterol 66.3 mg, Fat 8.3 g, Fiber 6.3 g, Protein 29.9 g, SaturatedFat 2.4 g, Sodium 567.4 mg, Sugar 3.1 g
COD & CHORIZO STEW
Fancy a fish supper ready in under half an hour? Mix up your midweek meal with our satisfyingly spicy chorizo and cod stew
Provided by Chelsie Collins
Categories Dinner, Supper
Time 27m
Number Of Ingredients 7
Steps:
- Heat the oil in a deep frying pan and add the onion. Cook over a medium heat for 5 mins until starting to soften. Add the chorizo and cook for another few mins to release the oil. Coat the onion in the chorizo oil, then tip in the tomatoes. Fill the can with water and tip that in too. Season and bring to the boil.
- Once boiling, season the cod fillets and nestle into the pan. Reduce the heat and gently simmer for about 7 mins. Gently mix in the butter beans and cook for 1-2 mins more until hot. Scatter with parsley and serve in bowls.
Nutrition Facts : Calories 417 calories, Fat 20 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 8 grams sugar, Fiber 6 grams fiber, Protein 39 grams protein, Sodium 2.1 milligram of sodium
WHITE FISH WITH SPICY BEANS AND CHORIZO
Mop up the juices of this low-fat supper dish with crusty bread
Provided by Good Food team
Categories Dinner, Main course
Time 20m
Number Of Ingredients 10
Steps:
- Heat the oil in a large frying pan, then soften the onion for 5 mins. Add the rosemary, chorizo and garlic, then fry for 2 mins more until the chorizo is starting to crisp. Tip in the passata, beans, cabbage and sugar, season, then simmer for 5 mins.
- Add the fish to the pan, leaving the tops of the fillets peeking out of the sauce, then cover with a lid and leave to cook for 3-5 mins or until the flesh flakes easily. Delicious served with crusty bread.
Nutrition Facts : Calories 304 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 11 grams sugar, Protein 36 grams protein, Sodium 1.23 milligram of sodium
FRESH COD BAKED WITH WHITE BEANS AND LINGUICA
Provided by Molly O'Neill
Categories dinner, one pot, main course
Time 1h45m
Yield 6 servings
Number Of Ingredients 12
Steps:
- Rinse the beans and place them in a large Dutch oven. Cover with cold water, place over high heat and bring to a boil. Remove from the heat, cover and set aside for a half hour, then drain.
- Warm the oil in the Dutch oven, add sausage and cook for 2 minutes, add onions, garlic and drained beans, cover with cold water and cook over medium-low heat until almost tender, about 40 minutes. Drain excess liquid. Season with 2 teaspoons salt and pepper to taste. Preheat the oven to 350 degrees.
- Pulse tomatoes, olives and pepper flakes in a food processor to combine. Arrange the cod on top of the beans. Sprinkle with 1/2 teaspoon of salt. Spoon the tomato mixture over the fillets and sprinkle with rosemary. Cover and bake in the oven until the fish is cooked and the beans are tender, about 20 to 30 minutes.
Nutrition Facts : @context http, Calories 570, UnsaturatedFat 8 grams, Carbohydrate 56 grams, Fat 13 grams, Fiber 15 grams, Protein 58 grams, SaturatedFat 4 grams, Sodium 1143 milligrams, Sugar 7 grams
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