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  • Writer's pictureInShapeMD

Salsa-Simmered Fish

This dinner is a lesson in contrasting textures and flavors. Mild cod's flaky, fall-apart texture mingles with a bright and tangy tomato salsa's pleasing chunkiness in every bite. In just five minutes, the two join forces to create a simple, comforting dinner that is so much greater than the sum of its parts.

Serves 4


-non fat Pam spray -4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each) -1 teaspoon ground cumin -1/4 teaspoon kosher salt -1/4 teaspoon freshly ground black pepper -2 cloves garlic, minced -16 ounces tomato salsa (about 2 cups) -2 tablespoons finely chopped -fresh oregano leaves -Cauliflower Rice optional


1.  Heat the oil in a large nonstick frying pan over medium heat.

2.  Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides.

3.  Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).

4.  Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute.

5. Stir in the salsa.

6.  Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.

If using cauliflower rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

Recipe Notes

Fish substitutions: Any firm-fleshed white fish, like halibut, sea bass, or tilapia, can be used in this recipe.

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

Per serving, based on 4 servings. (% daily value)

Calories 226

Fat 8.3 g (12.8%)

Saturated1.2 g (6.2%)

Carbs 5.8 g (1.9%)

Fiber 2.3 g (9.2%)

Sugars 2.1 g

Protein 31.4 g (62.9%)

Cholesterol 73.1 mg (24.4%)

Sodium 215.5 mg (9%)

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