TOMATO & THYME COD RECIPE - BBC GOOD FOOD
Ready in 20 minutes and low fat, this fish dish is great for a Monday night when you'd rather be on the sofa than in the kitchen
Provided by Good Food team
Categories Dinner, Main course, Supper
Total Time 20 minutes
Cook Time 15 minutes
Yield 4
Number Of Ingredients 7
Steps:
- Heat 1 tbsp olive oil in a frying pan, add 1 chopped onion, then fry for 5-8 mins until lightly browned.
- Stir in a 400g can chopped tomatoes, 1 heaped tsp light soft brown sugar, the leaves from a few sprigs of thyme and 1 tbsp soy sauce, then bring to the boil.
- Simmer 5 mins, then slip 4 cod fillets into the sauce.
- Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.
Nutrition Facts : Calories 172 calories, FatContent 4 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 7 grams carbohydrates, SugarContent 6 grams sugar, FiberContent 1 grams fiber, ProteinContent 27 grams protein, SodiumContent 1.11 milligram of sodium
LEMON THYME CHICKEN RECIPE: HOW TO MAKE IT
Buttered onions are a great addition to this easy lemon chicken recipe. Best of all, it takes only a few minutes to brown the lightly breaded chicken on the stove top. —Kay Shimonek, Corsicana, Texas
Provided by Taste of Home
Categories Dinner
Total Time 35 minutes
Prep Time 10 minutes
Cook Time 25 minutes
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a small bowl, combine flour, salt and pepper. Set aside 4-1/2 teaspoons for sauce. Sprinkle remaining flour mixture over both sides of chicken. , In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until juices run clear, 7-9 minutes on each side. Remove and keep warm. , In the same pan, melt butter over medium-high heat. Add onion; cook and stir until tender, 3-5 minutes. Stir in thyme and reserved flour mixture until blended. Gradually stir in broth and lemon juice, scraping up any browned bits from bottom of pan. Bring to a boil; cook and stir until thickened, about 2 minutes. Serve over chicken. Sprinkle with thyme.
Nutrition Facts : Calories 308 calories, FatContent 14g fat (4g saturated fat), CholesterolContent 103mg cholesterol, SodiumContent 647mg sodium, CarbohydrateContent 8g carbohydrate (2g sugars, FiberContent 1g fiber), ProteinContent 36g protein. Diabetic Exchanges 5 lean meat
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