Cod with Italian crumb topping is a recipe that is low in fat, and it is made using cod fillets, dry bread crumbs, grated Parmesan cheese and seasonings. Cod poached in tomato-tarragon sauce is another tasty low-fat recipe.
Cod with Italian crumb topping requires 4 cod fillets each weighing 3 ounces. In a shallow bowl, combine 1/4 cup dry bread crumbs, 2 tablespoons grated Parmesan cheese, 1 tablespoon cornmeal and 1 teaspoon olive oil. Add 1/2 teaspoon Italian seasoning and 1/8 teaspoon each garlic powder and black pepper. In a small bowl, lightly beat 1 egg white and set aside. Coat a broiling pan rack with nonstick cooking spray and place cod fillets onto the rack, ensuring to fold under thin edges.
Brush the cod pieces with egg white, then spoon the bread crumb mixture over them. Bake for 10 to 12 minutes at 450 degrees Fahrenheit.
Make poached cod in tomato-tarragon sauce by cooking 1 finely chopped shallot in 2 tablespoons unsalted butter for three to four minutes in a deep skillet. Add 1/4 cup dry white wine and cook over medium heat for four minutes. Stir in 1 cup gluten-free fish stock, 1 can no-salt-added diced tomatoes and 2 teaspoons chopped fresh tarragon. Bring the mixture to a boil, reduce heat and simmer for 10 minutes. Meanwhile, cut a 1/2-pound cod fillet into four or six pieces and season with 1/2 teaspoon each fine sea salt and black pepper.
Add the cod to the skillet, spoon the tomatoes over the fish, cover the pan and simmer for 10 minutes. Transfer the cod to a serving platter. Add 2 tablespoons orange juice to the skillet and simmer, uncovered, another 10 minutes. Spoon the sauce over the fish before serving.