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Cod Sauce for Pasta with Tomatoes and Garlic

Adapted from a recipe by Marcella Hazan in  "Essentials of Classic Italian Cooking."

Serves 4

Ingredients

  • 1 pound cod fillet, skinless (or other white fish, as desired)
  • 15 ounces Italian plum tomatoes (canned) with juice
  • 1 medium ripe tomato, peeled, cut in 1" dice
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 2 tablespoons parsley, minced
  • 1/8 teaspoon red pepper flakes
  • 8 ounces linguine (or other pasta as desired – see note)
  • Salt and pepper, to taste

Method

1. Wash the fish and cut into bite-sized pieces. Set aside.

2. With your hands or a fork and knife, break up the canned tomatoes into large pieces. Place both types of tomato with their juice in a saucepan (3 quart capacity or larger). Add the olive oil, garlic, parsley and pepper flakes and stir to combine. Simmer about 25 - 30 minutes, stirring occasionally, until the oil starts to separate from the tomatoes. Keep warm.

3. Meanwhile, cook the pasta in a large pot of salted water until al dente (timing will vary by type of pasta and brand; check package directions).  

4. When the pasta is done, bring the sauce to a simmer. Lift the pasta with tongs into the sauce. Lift and turn the pasta with the tongs to coat with the sauce. Correct seasoning.

5. Raise the heat to medium and add the fish pieces to the sauce. Use the tongs to very gently mix them into the sauce. Cook for two minutes, until the fish just loses its translucency. Serve immediately. 

Note

Pasta. For those who need to limit carbohydrate intake for weight control or for management of blood glucose levels, consider using a pasta with lower digestible carbohydrates such as Dreamfields. It's claimed that even though these pasta products have roughly the same carbohydrate content as conventional pasta, only about 12% of the carbohydrates in these products can be digested and absorbed in the intestines. 

(Be aware that the caloric content of pasta with lowered digestible carbohydrates is roughly equivalent to that of conventional pasta, so portion control is still important for weight management.)  

Nutritional Estimate: 4 Servings (made with Dreamfields Pasta or similar). Per serving: 336 Calories; 10 g Total Carbs; 6 g Dietary Fiber; 4 g Sugars; 8 g Fat; 48 mg Cholesterol; 90 mg Sodium; 28 g Protein. Weight Watchers: 6 points.


Nutritional Estimate: 4 Servings (made with conventional pasta). Per serving: 354 Calories; 47 g Total Carbs; 3 g Dietary Fiber; 4 g Sugars; 5 g Fat; 48 mg Cholesterol; 84 mg Sodium; 29 g Protein. Weight Watchers: 7 points.

 

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