Cod and Tomatoes in Wine Sauce
Ingredients List
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6 vine-ripened tomatoes
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1 tablespoon vegetable oil
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¾ onion, finely chopped
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2 cloves garlic, chopped
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1 fresh red chile pepper, seeded and chopped
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1 cup dry white wine, or more as needed
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¼ cup chopped fresh basil
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2 tablespoons chopped fresh parsley
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salt and ground black pepper to taste
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2 (4 ounce) cod loins
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8 large uncooked prawns, peeled and deveined
Step-by-Step Instructions
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Prepare an ice water bath in a large bowl. Make a small "X" incision at the bottom of each tomato. Boil a pot of water, then add the tomatoes and cook for 2 minutes. Using a slotted spoon, transfer them to the ice bath for 1 minute, then drain. Peel off the skin starting from the "X" and chop the tomatoes.
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Heat vegetable oil in a skillet over low heat. Add the onion and garlic, and sauté until fragrant, about 2 minutes. Add the tomatoes and chili pepper, stirring until the tomatoes start to break down, about 5 to 8 minutes. Pour in the wine, reduce heat to medium, and cook until the wine reduces slightly, about 5 minutes. Season with basil, parsley, salt, and black pepper.
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Add the cod loins to the tomato sauce, cover, and cook for 5 minutes. Flip the cod and cook until it flakes easily with a fork, about 3 to 5 more minutes. Add the prawns, cover, and cook until they turn pink and are no longer translucent in the center, about 2 to 3 minutes. Season with salt and black pepper to taste.
Nutritional Information (per serving)
429 | Calories |
9g | Fat |
32g | Carbs |
35g | Protein |
Nutrition Facts | |
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Servings Per Recipe 2 | |
Calories 429 | |
% Daily Value * | |
Total Fat 9g | 12% |
Saturated Fat 2g | 8% |
Cholesterol 134mg | 45% |
Sodium 203mg | 9% |
Total Carbohydrate 32g | 12% |
Dietary Fiber 7g | 26% |
Total Sugars 18g | |
Protein 35g | 70% |
Vitamin C 104mg | 115% |
Calcium 128mg | 10% |
Iron 4mg | 23% |
Potassium 1681mg | 36% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5