Savory Cod in Garlic Tomato Sauce: A Quick & Healthy Dinner

Introducing the delightful “Haddock Marinara,” a tantalizing fish dinner that comes together in a breeze, perfect for those busy weeknights when you crave something healthy yet satisfying. This recipe boasts a harmonious blend of flavors, featuring succulent cod swimming in a rich marinara sauce infused with aromatic garlic, onions, and tomatoes, all kissed with a splash of dry white wine. Plus, it’s remarkably low in carbs, making it an ideal choice for those watching their carb intake.

Let’s dive into the culinary adventure of crafting this exquisite dish. With just 15 minutes of prep time and a total cooking time of 35 minutes, you’ll have a restaurant-worthy meal on the table in under an hour. Gather your ingredients and let’s get started!

Ingredients:

2 tablespoons olive oil
1 onion, finely chopped
2 minced garlic cloves
1 cup diced tomatoes
A handful of fresh parsley, chopped
½ cup dry white wine
2 cod fillets

Nutritional Information (per serving):

Calories: 513.9
Fat: 16.5g
Saturated Fat: 2.4g
Cholesterol: 167.7mg
Sodium: 223mg
Carbohydrates: 21.9g
Fiber: 5.4g
Sugar: 12.6g
Protein: 59.1g

Instructions:

Saute Aromatics: Heat olive oil in a large saute pan over medium heat. Add chopped onions and minced garlic, sauteing until soft and fragrant, being careful not to let them brown.
Add Tomatoes and Seasoning: Stir in the diced tomatoes, a pinch of salt and pepper to taste, chopped parsley, and dry white wine, allowing the flavors to meld together beautifully.
Simmer the Sauce: Using a potato masher or the back of a spoon, gently mash the tomatoes to release their juices, then let the sauce simmer for approximately 30 minutes, allowing it to reduce and intensify in flavor.
Cook the Fish: Once the sauce has thickened to your desired consistency, gently place the cod fillets into the simmering marinara sauce, ensuring they are submerged. Let them cook for about 5 more minutes, or until the fish turns opaque and flakes easily with a fork.
Serve and Enjoy: Carefully transfer the cooked fish and marinara sauce to serving plates, ensuring to spoon plenty of the flavorful sauce over the fish. Garnish with additional parsley if desired, and serve hot.

This dish is a true crowd-pleaser, with its vibrant flavors and succulent fish that practically melts in your mouth. Plus, with its low carb content and high protein content, it’s a nutritious option that will leave you feeling satisfied and energized. Whether you’re hosting a dinner party or simply treating yourself to a special meal at home, Haddock Marinara is sure to impress even the most discerning palates. So, roll up your sleeves and get ready to savor every mouthful of this culinary masterpiece!

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