Fish in a flash: two succulent recipes

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

  1. In a deep skillet, heat the oil over medium heat until shimmering hot. Sauté the onion until soft, 2-3 minutes.
  2. Stir in the serrano pepper, tomatoes, and coconut milk. Simmer until the tomatoes start to break down, about 5 minutes.
  3. Add the fish and reduce the heat to low. Simmer gently until the fish is cooked through, 3-5 minutes. Stir in the salt.
  4. 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

  1. Preheat the oven to 450°F.
  2. Place the fish on a lined, rimmed baking sheet.
  3. In a small bowl, whisk together the oil, mayonnaise, paprika, and salt. Spoon over the fish.
  4. Arrange the tomato slices on top of and around the fish. Top with the thyme sprig.
  5. 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.

 

8 Replies to “Fish in a flash: two succulent recipes”

    1. page 2 to 5 are both recipes and directions!That is from the PDF choice .
      Chose pdr, you can see each page and print what you want!

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