Cod in Tomato Lemon Butter Sauce Recipe
Ingredients (Serves 4):
- 4 cod fillets (about 4-5 oz each) – 0 points
- 1 tbsp olive oil (can reduce to 1/2 tbsp for fewer points) – 4 points for 1 tbsp
- 2 tbsp unsalted butter – 5 points
- 2 cloves garlic, minced – 0 points
- 1 cup cherry tomatoes, halved – 0 points
- 1/2 cup low-sodium vegetable or chicken broth – 0 points
- 2 tbsp lemon juice (about half a lemon) – 0 points
- Zest of 1 lemon – 0 points
- 1/4 cup fresh parsley, chopped – 0 points
- Salt and black pepper, to taste – 0 points
Directions:
- Prepare the cod: Pat the cod fillets dry with paper towels, then season them lightly with salt and black pepper on both sides.
- Cook the cod: In a large skillet, heat 1/2 tablespoon olive oil over medium heat. Add the cod fillets and cook for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork. Remove cod from the skillet and set aside on a plate.
- Make the sauce:
- In the same skillet, add the remaining olive oil and butter over medium heat.
- Add minced garlic and sauté for 1-2 minutes until fragrant.
- Add the cherry tomatoes, stirring occasionally for 3-4 minutes until they soften.
- Pour in the broth, lemon juice, and lemon zest. Stir and let the mixture simmer for 3-5 minutes, allowing the flavors to meld.
- Combine: Return the cod fillets to the skillet, spooning some of the sauce over each piece. Let the fish heat in the sauce for another 2-3 minutes.
- Serve: Garnish with chopped parsley. Serve with a side of steamed vegetables or a fresh salad for a well-rounded meal.
Nutritional Information (per serving):
- Calories: ~200
- Protein: 22g
- Carbohydrates: 4g
- Fat: 9g
- Weight Watchers Points: Approximately 2-3 points per serving (if using 1/2 tbsp olive oil and 2 tbsp butter)
Tips:
- Adjust Seasoning: Taste the sauce before serving and adjust lemon or salt to your preference.
- Add Veggies: For a complete meal, consider adding spinach or zucchini to the sauce, which will soak up the lemony flavor.
Benefits:
This recipe is high in protein, low in carbs, and offers healthy fats from olive oil and butter. The fresh lemon juice and tomatoes provide antioxidants, making it a nutritious and satisfying dish that’s light and flavorful.
Conclusion:
This Cod in Tomato Lemon Butter Sauce is an elegant and easy meal, perfect for a weeknight dinner or a special occasion. The lemon-butter sauce brings out the delicate flavors of the cod, making each bite a refreshing and savory delight. Enjoy this dish guilt-free, as it’s both delicious and Weight Watchers-friendly!