Spanish-Style Cod in Tomato Broth Recipe

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Spanish-Style Cod in Tomato Broth
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Ingredients:

Directions:

  1. Cook rice according to package directions, omitting salt and fat. Drain.
  2. While rice cooks, heat a skillet over high heat. Add oil to pan; swirl to coat. Combine salt, paprika, and black pepper; sprinkle evenly over fish. Add fish to pan, skin side down; cook for 3 minutes or until lightly browned. Turn fish over; reduce heat to medium-high. Add shallots, red pepper, and garlic; cook 4 minutes or until shallots are translucent, stirring occasionally. Add tomatoes, broth, wine, and thyme; bring to a simmer, and cook 6 minutes. Add 1 tablespoon parsley and juice; stir gently to combine. Discard thyme sprig.
  3. Combine cooked rice, remaining 2 tablespoons parsley, and almonds. Place about 1/3 cup rice mixture in each of 4 shallow bowls; top each serving with 2 pieces of fish and 1/2 cup tomato mixture.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1109.51 Kcal (4645 kJ)
Calories from fat 302.4 Kcal
% Daily Value*
Total Fat 33.6g 52%
Cholesterol 319.72mg 107%
Sodium 3488.77mg 145%
Potassium 3085.09mg 66%
Total Carbs 50.33g 17%
Sugars 16.09g 64%
Dietary Fiber 13.14g 53%
Protein 128.69g 257%
Vitamin C 60.8mg 101%
Vitamin A 3.6mg 119%
Iron 147.4mg 819%
Calcium 290.8mg 29%
Amount Per 100 g
Calories 79.67 Kcal (334 kJ)
Calories from fat 21.71 Kcal
% Daily Value*
Total Fat 2.41g 52%
Cholesterol 22.96mg 107%
Sodium 250.52mg 145%
Potassium 221.53mg 66%
Total Carbs 3.61g 17%
Sugars 1.16g 64%
Dietary Fiber 0.94g 53%
Protein 9.24g 257%
Vitamin C 4.4mg 101%
Vitamin A 0.3mg 119%
Iron 10.6mg 819%
Calcium 20.9mg 29%

* 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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Recipe Tags

Weightwatchers Points

  • 24.2
    Points
  • 25
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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