Wine-Braised Cod and Prawns in Fresh Tomato Sauce
Wine-Braised Cod and Prawns in Fresh Tomato Sauce features tender cod loins and juicy prawns gently simmered in a bright tomato and white wine base. Fresh basil and parsley add herbal lift while a hint of red chile brings gentle heat. Serve this elegant seafood dish for a relaxed weeknight dinner or a light, special-occasion meal with crusty bread.
- Prep30 mins
- Cook25 mins
- Serves2
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Wine-Braised Cod and Prawns in Fresh Tomato Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 9 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 40
- Heart Health
- 70
- Metabolic
- 22
- Digestive
- 32
- Inflammatory
- 56
- Performance
- 49
- General Wellness
- 1
Fill a large bowl with ice and cold water. Cut an X on the bottom of each tomato. Bring a pot of water to a boil. Add the tomatoes and cook for 2 minutes. Using a slotted spoon, transfer the tomatoes to the ice water bath for 1 minute; drain. Peel the tomatoes starting from the X; chop.
- 2
Heat vegetable oil in a skillet over low heat. Add the onion and the garlic; cook and stir until fragrant, about 2 minutes. Add the tomatoes and the chile pepper; cook and stir until the tomatoes start to reduce, 5 to 8 minutes. Add the wine; reduce the heat to medium. Cook until the wine reduces slightly, about 5 minutes. Season with basil, parsley, salt, and black pepper.
- 3
Place the cod in the tomato mixture; cover and cook for 5 minutes. Flip the cod; cook until the fish flakes easily with a fork, 3 to 5 minutes more. Add the prawns; cover and cook until the prawns are bright pink on the outside and no longer translucent in the centers, 2 to 3 minutes. Season with salt and black pepper.
- Calories 393.54 kcal Moderate 20%
- Protein 42.16 g Good Source 84%
- Carbohydrate 11.99 g 4%
- Total Fat 11.61 g Moderate 15%
- Saturated Fat 1.59 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 195.49 mg High 65%
- Sodium 506.77 mg High 22%
- Dietary Fiber 2.05 g Low Source 7%
- Total Sugars 0.92 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 147.05 mg Moderate 11%
- Iron 1.22 mg Low Source 7%
- Potassium 814.36 mg Moderate 17%
- Vitamin A 43.62 mcg Low Source 5%
- Vitamin C 9.01 mg Moderate 10%
- Vitamin D 0.13 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Sulfites
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Wine Braised Cod and Prawns in Fresh Tomato Sauce is made with 11 ingredients and serves 2. It takes about 55 mins and is rated medium. Key ingredients include Chili Pepper, Fresh Basil, Fresh Parsley, and Garlic. Each serving provides about 393.54 kcal, and is a good source of protein.
Recipe Questions
- What is Wine-Braised Cod and Prawns in Fresh Tomato Sauce made of?
- The main ingredients are Chili Pepper, Fresh Basil, Fresh Parsley, Garlic, Large Shrimp. The full list of 11 is above.
- How long does it take to make Wine-Braised Cod and Prawns in Fresh Tomato Sauce?
- About 55 mins in total: 30 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 393.54 kcal. The full nutrition breakdown is above.
- Is Wine-Braised Cod and Prawns in Fresh Tomato Sauce easy to make?
- This recipe is rated medium, with 11 ingredients and 3 steps.
- Is Wine-Braised Cod and Prawns in Fresh Tomato Sauce healthy?
- Wine-Braised Cod and Prawns in Fresh Tomato Sauce has an easyChef Pro health score of 53/100. Per serving, it provides 393.54 calories and 42.16 g of protein, or 84% of the Daily Value. Worth noting per serving: sodium at 506.77 mg (22% of the Daily Value) and saturated fat at 1.59 g (8% of the Daily Value). It contains Shellfish, Fish, Sulfites, Tomatoes, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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