This is the main content.
Monterey Cod and Rice
Recipes
Monterey Cod and Rice
4 servings
15 minutes total

Ingredients

  • 1 (14.5-oz) can diced tomatoes
  • 1 tablespoon garlic-herb butter
  • 4 cod loins (20–24 oz); thawed, if needed
  • 2 tablespoons bread-dip seasoning (Sicilian blend)
  • 1 lemon
  • 1 (10-oz) bag frozen precooked brown rice

Steps

    1. Drain tomatoes. Preheat large sauté pan on high 1–2 minutes; add butter. Sprinkle lightest side of fish with 1 tablespoon seasoning; place in pan with darkest side up (wash hands). Sprinkle remaining 1 tablespoon seasoning over fish; cook 2 minutes, to brown. Do not turn fish.
    2. Arrange tomatoes in pan around fish. Cut lemon in half and squeeze juice (2 tablespoons) over fish. Cover pan with lid and reduce heat to medium-high; cook 4–6 minutes until 145°F (an opaque and separates easily).
    3. Reduce heat to medium and stir rice into tomato mixture. Cover and cook 1–2 minutes, stirring occasionally, or until thoroughly heated and liquid is absorbed. Serve.
    Always check fish for bones and cook to an internal temperature of 145°F.

Amount per ¼ recipe serving: Calories 220, Total Fat 3.5g, Sat Fat 2g, Trans Fat 0g, Chol 65mg, Sodium 1160mg, Total Carb 24g, Fiber 2g, Sugars 1g, Protein 22g, Calc 8%, Vitamin A 10%, Vitamin C 50%, Iron 10%