Recipe serves 2
300 grams cod
1.5 tspns chopped thyme
1/4 Tspn salt
1/8 Tspn ground pepper
1 second spray oil
1/2 shallot, chopped
1 clove garlic, minced
6 table spoons white wine
1 cup canned diced tomatoes
2 table spoons low fat sour cream
1/4 tspn corn starch
1. Season fish with half tspn thyme, 1/8 Tspn salt and pepper. Spray pan with oil and cook shallot, garlic and 1/2 tspn thyme stirring over medium heat until soften (1 minute). Add wine, tomatoes and fish to pan, bring to simmer. Cover and cook till fish is cooked through, 4 to 6 minutes. Transfer fish to a plate and keep warm.
2. Whisk cream and corn starch in small bowl. Add to the pan, along with remaining 1/2 tspn thyme and 1/8 tspn salt. Cook, stirring for 1 minute. Divide fish and sauce among 2 shallow bowls.
212 calories per bowl.
To complete the meal, I also cook 50 grams of orzo (rice shaped pasta) per packet instructions and divide among the 2 plates and boil or steam 1.5 cups chopped zucchini and divide in two.
That brings total calories to 315 calories per serve but it is a complete and satisfying meal. Yum yum yum. It has been my evening meal for the past 2 fast days and I will likely repeat next time too.
300 grams cod
1.5 tspns chopped thyme
1/4 Tspn salt
1/8 Tspn ground pepper
1 second spray oil
1/2 shallot, chopped
1 clove garlic, minced
6 table spoons white wine
1 cup canned diced tomatoes
2 table spoons low fat sour cream
1/4 tspn corn starch
1. Season fish with half tspn thyme, 1/8 Tspn salt and pepper. Spray pan with oil and cook shallot, garlic and 1/2 tspn thyme stirring over medium heat until soften (1 minute). Add wine, tomatoes and fish to pan, bring to simmer. Cover and cook till fish is cooked through, 4 to 6 minutes. Transfer fish to a plate and keep warm.
2. Whisk cream and corn starch in small bowl. Add to the pan, along with remaining 1/2 tspn thyme and 1/8 tspn salt. Cook, stirring for 1 minute. Divide fish and sauce among 2 shallow bowls.
212 calories per bowl.
To complete the meal, I also cook 50 grams of orzo (rice shaped pasta) per packet instructions and divide among the 2 plates and boil or steam 1.5 cups chopped zucchini and divide in two.
That brings total calories to 315 calories per serve but it is a complete and satisfying meal. Yum yum yum. It has been my evening meal for the past 2 fast days and I will likely repeat next time too.
