This hearty but low fat fish dish is a cinch to prepare, and perfect for a weeknight supper.
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Ingredients:
- 4 5-ounce cod fillets
- 1 medium onion, chopped
- 2 garlic cloves, finely chopped
- 1 28-ounce can chopped tomatoes, drained
- 1 tbsp capers
- 1/4 cup fresh basil, chopped
- 8 pitted black olives, halved
- 1 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1/4 tsp ground black pepper
Preparation:
Preheat oven to 450 degrees. Place cod fillets in an 8-inch x 8-inch square baking dish. Set aside. Spray a nonstick skillet with cooking spray. Saute onion and garlic over a medium heat for about 5 minutes. Add tomatoes, capers, fresh basil, olives, lemon juice, oregano and pepper. Simmer for 5 minutes, stirring occasionally. Spoon sauce over cod and bake for 10 minutes. Garnish with parsley and lemon wedges.
Serves 4.
Per Serving: Calories 220, Calories from Fat 30, Total Fat 3.3g (sat 0.5g), Cholesterol 61mg, Sodium 550mg, Carbohydrate 18.4g, Fiber 4.8g, Protein 29g
