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Spanish Cod

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Ingredients

Adjust Servings:
1 (3.5-ounce) bag boil-in-bag brown rice
1 tbsp olive oil
1/2 tsp salt
1/2 tsp smoked paprika
1/2 tsp black pepper
1 1/2 pounds wild atlantic cod fillets, cut into 8 pieces
1/4 cup sliced shallots
1/8 tsp crushed red pepper
3 large garlic cloves, thinly sliced
1 1/2 cups chopped plum tomato
1/2 cup fat-free, lower-sodium chicken broth
1/3 cup dry white wine
1 thyme sprig
3 tbsp chopped fresh flat-leaf parsley, divided
1 tbsp fresh lemon juice
1/4 cup sliced almonds

Nutritional information

348
calories
26.5 g
carbohydrates
39.7 g
protein
9.3 g
fat
469 mg
sodium
63 mg
cholesterol

Spanish Cod

Features:
  • Non Veg
Cuisine:
  • 35 mins
  • Serves 6
  • Easy

Ingredients

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Bacalao al Pil Pil is a traditional Basque dish but is well-known all-over Spain. It is simply made with salt cod (bacalao in Spanish), thin slices of garlic and olive oil.

Health Benefits

Shallots help in improving your heart health and managing your cholesterol as well.

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How to make Spanish Cod

  • Cook rice according to package directions, omitting salt and fat. Drain.
  • 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.
  • Flip the 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.
  • 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.

Trivia

When stirring the shallot and broth mixtures, be careful not to break up the fish. Look for wild Atlantic cod from Iceland, Maine, or the Arctic to ensure a sustainable choice. Sustainable Choice

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