Healthy Eats: Cod with Tomato Butter Sauce

Holy cow y’all! I knocked this one out of the park!

My hubby started a 6-week Crossfit health challenge a couple weeks ago and to say that the menu planning has been a challenge for this foodie would be an understatement.  Lots of protein (um, I could be a vegetarian and be totally happy), can only have carbs for breakfast and lunch (I can’t have pasta for dinner?!), fat is reserved for dinner (slap myself on the wrist EVERY time I reach for the olive oil when doing lunch meal prep).  Sugar is a no no.  Do you know how much sugar is in fruits and veggies we eat all the time? Corn, peas, carrots, squash, beets. Sigh…

BUT now that we’ve got two weeks under our belts I think I’ve finally got a handle on it! And tonight this foodie’s tummy is VERY happy.

I know my hubby is seeing results.  I’m even seeing results and I’m not doing all the workouts he’s doing.  I don’t feel weighed down. Inflammation is gone. I think I’m sleeping better.  It’s amazing how a few changes can make such a difference.

On to week #3!!

Cod with Tomato Butter Sauce

2 cod fillets
Mrs. Dash Original seasoning
1 teaspoon olive oil
1 small onion, sliced thin
1 clove garlic, minced
1 pint grape tomatoes, halved
1 Tablespoon Kerrygold butter
Salt & pepper
Italian parsley
Juice of ½ a lemon

Cauliflower rice:
1 head cauliflower
Cooking spray
Salt & pepper

Sauteed chard:
3 cups rainbow chard, cut thin
Cooking spray
Salt & pepper
Juice of ½ lemon

Preheat oven to 400°.

Spray a large rimmed cookie sheet with cooking spray. Cut the cauliflower into large pieces. Working in batches, put the cauliflower in the bowl of a food processor. Pulse a few times until cauliflower is “riced.” Spread in an even layer on prepared cookie sheet. Season with salt & pepper. Spray with a little more cooking spray. Roast for 25 minutes, stirring halfway.

Heat olive oil in a large cast iron skillet over medium high heat. Season fish with Mrs. Dash and paprika. Add fish to hot pan and cook 1-2 minutes on each side. Remove from pan and set aside.

Add onion to the same pan and let saute 2 minutes. Add garlic and cook until fragrant. Lower the heat to medium and add tomatoes. Let cook 3-4 minutes, stirring occasionally, until tomatoes start to burst. Deglaze the pan with a splash of water. Scrape any bits off the pan. Add butter to pan and let melt. Nestle the fish back in the pan, cover and let cook for another 3-4 minutes or until fish is cooked through. Finish with parsley and juice of ½ a lemon.

While the fish is cooking, heat another pan over medium heat. Coat with cooking spray. Add swiss chard, season with salt & pepper. Cover and let steam for 2-3 minutes or until tender. Finish with lemon juice.

To serve, put cauliflower rice on bottom of a plate or large bowl, top with chard, fish fillet and sauce.

Source: Ruth’s Table, 2019.

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