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Roasted Cod and Tomatoes in White Wine
This quick fish recipe is ready to serve in 30 minutes. While the fish is baking, whip up a quick spinach and arugula salad with tomatoes and bell peppers drizzled with red wine vinegar. Serves as a delicious weeknight dinner or as a fabulous entrée for entertaining.
2 cups cherry tomatoes
1 tablespoon olive oil
Freshly ground pepper
2 cloves garlic, minced
1 tablespoon chopped fresh basil
4 thick cod fillets, 5 ounces each
½ cup dry white wine such as Sauvignon Blanc Serving size:
1 fillet = 207 calories
1. Preheat oven to 400 degrees.
2. Place the tomatoes in a large baking dish. Drizzle the tomatoes with half of the olive oil. Roast the tomatoes until softened, about 15 to 20 minutes. Transfer tomatoes to a bowl and stir in the garlic and basil.
3. Season the cod fillets with pepper and drizzle with remaining olive oil, and place them in a baking dish. Pour the tomato mixture and wine over the fish. Cover the dish with foil and bake about 12 to 15 minutes, until fish is cooked through (fish will flake with a fork when fully cooked.
It’s always better to eat your calories rather thank drinking them when you are trying to lose weight. That’s because beverage calories don’t register the same sense of fullness as food calories. When it comes to wine, the same advice holds true- at 150 calories per 5 ounce glass, use it as a flavor booster in cooked dishes rather than as a beverage with dinner.
When you take some of the fat out of dishes, you usually need to add another ingredient to replace the lost moisture. Here are some examples of how wine can do just that:
Instead of sauteing veggies in heaps of butter or oil, you can saute them in a smaller amount of oil plus some wine for flavor and moisture.
Instead of making a marinade with 1/2 cup of oil, decrease the oil to 1/4 cup and add 1/4 cup wine.
Instead of adding 3/4 cup of oil to a cake mix recipe, add 3/4 cup of white or dessert wine to the batter.
Here are great ways to use wine in light cooking:
Wine helps cook and add flavor to fish. Deep-fried fish dipped in tartar sauce, albeit tasty, defeats the nutritional purpose of eating fish. One way to add flavor and moisture to fish without adding fat is to cook it with wine. You can add wine to the pan while the fish is simmering, poach the fish over a saucepan of boiling wine, or drizzle fish with a tablespoon or two of wine and bake it in a foil package.
Wine is a great ingredient in marinades. Wine is basically an acid ingredient (which helps tenderize the outside of the meat) and it has a lot of flavor. The wine-based marinade helps keep meat, poultry, or seafood moist while it cooks, too.
Wine can help cook and simmer foods. Add wine to dishes you're cooking in a skillet on the stove, in a slow cooker, or in the oven. Simmered along with the food, it adds flavor and moisture to whatever dish you're making.
Wine can be used in baking, too! For certain types of cakes, using wine or sherry in place of some of the fat not only lightens up the cake but adds complimentary flavors.
Sincerely, Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT
49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235