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Pan-Roasted Cod with Roasted Tomatoes and Leeks Recipe

Pan-Roasted Cod with Roasted Tomatoes and Leeks Recipe

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Pan-Roasted Cod with Roasted Tomatoes and Leeks

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Ingredients:

Serving

4 plum tomatoes, cored and cut in half lengthwise
4 leeks (white and about 2 to 3 inches of green parts), trimmed, split lengthwise, and cut crosswise into 1 1/2-inch pieces
4 tbsp olive oil, divided
1 tbsp balsamic vinegar
1 tsp chopped fresh rosemary
3/4 tsp sea salt, divided
1/2 tsp freshly ground pepper, divided
4 (1-inch- thick) center cut cod or salmon fillets (about 6 oz each), skin on
2 tbsp butter
3 tbsp fresh lemon juice (about 1 lemon)
1/2 cup dry white wine
1/2 cup low-sodium fat-free chicken broth
garnish: fresh herbs

Directions:

Preheat oven to 400°.
Place tomatoes and leeks in a roasting pan; drizzle with 2 tablespoons olive oil, vinegar, rosemary, 1/4 teaspoon sea salt, and 1/4 teaspoon pepper. Toss gently to coat. Roast at 400° for 25 minutes, stirring leeks once halfway through cook time or until leeks are tender and tomato begins to shrivel.
Season fish fillets with 1 tablespoon olive oil, 1/2 teaspoon sea salt, and 1/4 teaspoon pepper. Melt butter with remaining 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Place fillets, skin side down, in pan; reduce heat to medium, and cook for 4 minutes, without moving fish. Carefully turn fillets over; and drizzle lemon juice over fish. Cook 2 to 3 minutes or until fish flakes easily with a fork, spooning pan liquid over fish while cooking. Remove fish from pan, and cover loosely to keep warm.
Add wine and broth to pan, and increase heat to medium-high. Reduce sauce to 1/4 cup (about 5 minutes) and until sauce is slightly thick and bubbly.
Place fillets on a platter or four individual plates, spooning sauce over and around fish; arrange leek and tomato mixture on each plate, and garnish, if desired. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	2138.61 Kcal (8954 kJ)
Calories from fat	1207.52 Kcal
		% Daily Value*
Total Fat	134.17g	206%
Cholesterol	186.84mg	62%
Sodium	1977.3mg	82%
Potassium	2421.17mg	52%
Total Carbs	104.8g	35%
Sugars	49.4g	198%
Dietary Fiber	21.96g	88%
Protein	86.67g	173%
Vitamin C	270.3mg	451%
Vitamin A	30.2mg	1008%
Iron	15.8mg	88%
Calcium	542.9mg	54%

Amount Per 100 g
Calories	183.98 Kcal (770 kJ)
Calories from fat	103.88 Kcal
		% Daily Value*
Total Fat	11.54g	206%
Cholesterol	16.07mg	62%
Sodium	170.11mg	82%
Potassium	208.29mg	52%
Total Carbs	9.02g	35%
Sugars	4.25g	198%
Dietary Fiber	1.89g	88%
Protein	7.46g	173%
Vitamin C	23.3mg	451%
Vitamin A	2.6mg	1008%
Iron	1.4mg	88%
Calcium	46.7mg	54%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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