Recipe: Fresh Cod with Balsamic Grape Tomatoes

This delicious recipe has been customized by a registered dietitian to offer an excellent option to consider as you plan healthy meals each week.

Get a well-balanced meal that includes fresh fish and plenty of veggies to yield a low-calorie, low-fat, and high protein dinner (or anytime) selection. Perfect to keep hunger at bay and to include as part of a healthy diet or weight management program!

This easy-to-make recipe is ready in under 20 minutes.

Cod with Balsamic Grape Tomatoes Recipe

Yields one serving

Ingredients

• 4 oz cod
• 1 cup grape tomatoes
• 4 tbsp vegetable or chicken broth, divided
• 1/2 garlic clove, minced
• 2 tsp balsamic vinegar
• 2 tsp chopped fresh basil
• 1 cup fresh green beans, steamed
• 1 tsp reduced fat margarine

Directions

Spray medium nonstick skillet with cooking spray. Add chicken stock. Sprinkle fish with salt and pepper.

Cook fish in pan 5 minutes per side or until flakes with fork. Remove fish from pan. Add remaining broth to pan, along with tomatoes and garlic. Sauté until tender, about 3 minutes. Add vinegar and continue cooking for 1 minute. Stir in basil.

Top fish with tomato mixture. Serve with green beans. Add reduced fat margarine to green beans if desired.

Nutritional Information

• Calories: 211
• Protein: 29g
• Fiber: 5.2 g
• Fat: 3.2 g
• Sat Fat: 0.6 g
• Carbs: 17 g

If you're following one of our WonderSlim plans, this meal meets the healthy dinner requirements for women of 1 protein, 2 vegetables and 1 optional item from the shopping list.