White Fish with Tomato and Peas
With nutritious ingredients and low calories, this fish recipe is worth keeping on hand.
Servings: 4 people
Calories: 331kcal
Ingredients
- 24 ounces cod fillets or haddock or sole (4 fillets)
- 3 tablespoons olive oil divided
- 1/2 teaspoon salt divided
- 1/2 teaspoon pepper
- 1 garlic clove minced
- 3 cups peas frozen
- 2 tomatoes medium-sized, sliced into wedges
- 1/4 cup onions chopped
- 1/4 cup white wine
- 1 cup vegetable stock
- 1/4 cup basil leaves torn, for garnish (optional)
Instructions
- Take the fish out of the fridge and let it get to room temperature on the countertop. This may take 10- 20 minutes, depending on how cold the fillets are to start with.
- Oil the fish on both sides with 1 tablespoon of the olive oil. Sprinkle with 1/4 teaspoon salt and pepper on both sides of all 4 fillets.
- In a skillet over medium heat, add 2 tablespoons olive oil. Add the fish and cook for 2 to 3 minutes per side. Fish should brown on both sides. Remove the fish from the pan and cover to keep warm. Do not turn off the heat.
- Add the onions, garlic, peas, and tomatoes while the pan is still hot. Saute the vegetables for 3 to 4 minutes, or until the vegetables are most of the way cooked through.
- Add the wine and let the alcohol evaporate, for about two minutes.
- Add in the vegetable stock and cook for 4 additional minutes for the broth to cook down a bit.
- Serve fish over the vegetables on individual plates or a serving platter.
Nutrition
Serving: 1fillet | Calories: 331kcal | Carbohydrates: 18g | Protein: 36g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 73mg | Sodium: 504mg | Fiber: 6g | Sugar: 7g |
| SmartPoints (Freestyle): 8
SmartPoints (Freestyle): 8
SmartPoints (Freestyle): 8