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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Do not tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
-Mark Twain

The refrigerator light goes on...

The bacon gives this sauce a great savory flavor and makes this rich and creamy. A perfect pair for your delicious healthy fish. Serve this with mashed potatoes or brown and wild rice.

Stick Blender

You can use a traditional blender for soups but a stick blender will make life so much easier for you. Some manufacturers call this an immersion blender because the head of the blender is immersed in whatever you wish to blend. The one caution is to wait for hot recipes, such as soup, to cool a bit before blending.

Place the bottom of the blender against the bottom of the pot or bowl. This actually forms a slight suction and foods will tend to splash less. If I know I am going to use my stick blender, I try to use a pot or bowl with higher sides to reduce any spatter.

This is one of my favorite kitchen tools. The one I have has a lot of attachments, and while the important one is the blender itself, I do use the mini food processor attachment that came with mine almost as much as the blender itself. It is perfect for dressings and spreads, such as pesto, where clean up of a food processor or blender would be a hassle.


 

Whitefish with Savory Tomato Sauce



Servings = 4 | Serving size =4 ounces fish with sauce

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers.

Serve with Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Brown and Wild Rice

1 slice bacon (diced)
3 tsp olive oil
1 small shallot (minced)
2 medium tomatoes (peeled and seeded)
1 cup water
1/4 tsp salt
fresh ground black pepper (to taste)
1 tsp fresh rosemary
4 4 ounce cod filets

Place the bacon in a small sauce pan over medium-high heat. Let the bacon cook slowly, adjusting the heat so that the bacon doesn't become crispy. After it is cooked through, remove to a paper towel.

Add 1 teaspoon of the olive oil to the pan and then the shallots. Cook, stirring continuously, until the shallots are translucent.

Slice the bacon into a small dice. Add the bacon to the pan with the tomatoes, water, salt, pepper and rosemary. Reduce the heat and simmer, stirring occasionally, for about an hour. Remove from the heat and cool. Using a stick blender or a blender, puree until smooth. Return to the pan to keep warm.

Place the remaining 2 teaspoons of olive oil in a large skillet over medium-high heat. When the oil is hot, place the fish filets in the pan. Cook for about 6 7 minutes and turn. Cook for another 5 7 minutes and serve with the sauce.

Nutrition Facts

Serving size = 4 ounces fish with sauce

Servings = 4

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Amount Per Serving

Calories 179 Calories from Fat 67
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 8%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 53mg 18%
Sodium 270mg 11%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 4%
    Sugars 2g  
Protein 22g  
Vitamin A 18% Vitamin C 22%
Calcium 3% Iron 5%
Vitamin K 9 mcg Potassium 724 mg
Magnesium 49 mg