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Cod Sauce for Pasta with Tomatoes and Garlic

Cod Sauce for Pasta with Tomatoes and Garlic

Fresh cod off the boat is one of the pleasures of living in a town like Portland with an active fishing fleet and excellent fish markets lining the waterfront. This recipe – adapted from one in Marcella Hazan's "Essentials of Classic Italian Cooking" that uses canned tuna – is a simple way to take advantage of our love for both fish and pasta. 

The sauce is extremely simple to make and the whole dish can be made in about half an hour, which makes this a great choice for a midweek supper. I served it with a crusty bread, a fresh green salad and a crisp glass of Pinot Grigio. 

In terms of nutritional content, the main changes I made from the Hazan recipe, other than going from canned tuna to fresh cod, were related to reduced fat in the dish; also I used Dreamfields pasta (see note below, in the recipe section) so it only has 10 grams of carbohydrates per serving.  While I haven't tried the two dishes side-by-side, this version was very satisfying both on the tomato sauce front and the fish, so I don't think anything was lost with those changes. Certainly this dish makes sense for people looking to control weight or blood glucose levels while still including pasta in their diet. 

Cod Sauce for Pasta with Tomatoes and Garlic

Print recipe only.

Adapted from a recipe by Marcella Hazan in  "Essentials of Classic Italian Cooking."

Serves 4

Ingredients

  • 1 pound cod fillet, skinless (or other white fish, as desired)
  • 15 ounces Italian plum tomatoes (canned) with juice
  • 1 medium ripe tomato, peeled, cut in 1" dice
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 2 tablespoons parsley, minced
  • 1/8 teaspoon red pepper flakes
  • 8 ounces linguine (or other pasta as desired – see note)
  • Salt and pepper, to taste

Method

1. Wash the fish and cut into bite-sized pieces. Set aside.

2. With your hands or a fork and knife, break up the canned tomatoes into large pieces. Place both types of tomato with their juice in a saucepan (3 quart capacity or larger). Add the olive oil, garlic, parsley and pepper flakes and stir to combine. Simmer about 25 - 30 minutes, stirring occasionally, until the oil starts to separate from the tomatoes. Keep warm.

3. Meanwhile, cook the pasta in a large pot of salted water until al dente (timing will vary by type of pasta and brand; check package directions).  

4. When the pasta is done, bring the sauce to a simmer. Lift the pasta with tongs into the sauce. Lift and turn the pasta with the tongs to coat with the sauce. Correct seasoning.

5. Raise the heat to medium and add the fish pieces to the sauce. Use the tongs to very gently mix them into the sauce. Cook for two minutes, until the fish just loses its translucency. Serve immediately. 

Note

Pasta. For those who need to limit carbohydrate intake for weight control or for management of blood glucose levels, consider using a pasta with lower digestible carbohydrates such as Dreamfields. It's claimed that even though these pasta products have roughly the same carbohydrate content as conventional pasta, only about 12% of the carbohydrates in these products can be digested and absorbed in the intestines. 

(Be aware that the caloric content of pasta with lowered digestible carbohydrates is roughly equivalent to that of conventional pasta, so portion control is still important for weight management.)  

Nutritional Estimate: 4 Servings (made with Dreamfields Pasta or similar). Per serving: 336 Calories; 10 g Total Carbs; 6 g Dietary Fiber; 4 g Sugars; 8 g Fat; 48 mg Cholesterol; 90 mg Sodium; 28 g Protein. Weight Watchers: 6 points.


Nutritional Estimate: 4 Servings (made with conventional pasta). Per serving: 354 Calories; 47 g Total Carbs; 3 g Dietary Fiber; 4 g Sugars; 5 g Fat; 48 mg Cholesterol; 84 mg Sodium; 29 g Protein. Weight Watchers: 7 points.

Print recipe only.

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Comments

Tasty dish... you are lucky indeed to have fresh fish available!

I like the nutritional info, the caloric content is not that different between the two versions, but the carbs definitely much better in the first option.

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