White Wine Tomato Basil Cod + Green Beans
January 31, 2017 No Comments
Category: Dinner, Healthy EatingTags: Cod, Cod health benefits, Green Beans, Healthy Dinner, Meals under 30 minutes, Week night meal, White Wine Tomato Basil Codm Easy meals
This is one of those dishes that looks fancy enough to serve at a dinner party but really takes only 20 minutes to make – my kind of dinner! It’s so flavorful with the white wine sauce (which I’ve been known to eat by the spoonful since it’s that good), not to mention so good for you too!
I’m loving this dish for a few reasons:
- Cod is one of the healthiest proteins you can eat – it contains all of the essential omega-3 fats, which can help lower high blood pressure and risk of heart disease.
- It cooks within minutes! Yes, really.. like 5 minutes tops
- This sauce is so flavorful and takes minimal effort to put together
The one drawback to cod? It’s expensive! At $13+ / pounds, it’s not something you would make every week (or at least we wouldn’t). But, I’ve recently signed up for a Costco membership and fish selection is so impressive and cost efficient! Their salmon and cod is fresh and tastes AMAZING. Best of all, the cod is $8-9 a pound, making it much more reasonable.
I decided to make this dish with green beans (they add a bit of texture/crunch to the dish) but you can easily swap for spinach or asparagus.
White Wine Tomato Basil Cod + Green Beans
Ingredients
- 1 pound of cod (2-3 fillets)
- 3 cups of cherry tomatoes or 1 carton at the store
- 1 lemon
- 1 bunch of basil
- 1 cup of dry white wine
- 1 tablespoon garlic for sauce, 1 teaspoon for green beans
- Salt, pepper, chili flakes to taste
- 1 bunch of green beans
- 4 tablespoon olive oil
Directions
Cut cherry tomatoes in half. Slice basil into small pieces.
Season cod fillets with lemon, salt, pepper and chili flakes.
Heat 2 tablespoon of olive oil and garlic to sauce pan. Once garlic has started to cook, add cherry tomatoes. Cover the sauté pan and let them cook until they pop open (usually 8 minutes or so).
Add in white wine and basil and cook for another 5 minutes or so.
In a separate sauté pan, heat olive oil and 1 teaspoon of garlic. Once hot, add green beans and cook for 7 minutes or so. Add salt/pepper and place to the side for serving.
Add cod filets to the same pan and cook for 5 minutes or under flaky. Add white wine sauce and serve with green beans. Add basil on top when serving.
A healthy eating series focusing on simple, low carb/sugar dishes in 30 minutes or less. For more info on how MS affects my eating habits, click here.
