SPICY POACHED COD

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SPICY POACHED COD

INGREDIENTS

1 tbsp.	olive oil
1½ tbsp.	bottled, minced garlic
1 cup	water
¾ cup	dry white wine sauce
2 tbsp.	capers
¾ tsp.	crushed red pepper
1 can	(14.5 oz.) diced tomatoes with basil, garlic, & oregano*
4	(6 oz.) cod fillets (may substitute flounder or sole)
10	kalamata olives, pitted & chopped

RECIPE

Heat olive oil in a large nonstick skillet over medium-high heat.
Add garlic, sauté 1 minute or until lightly browned.
Add water and next four ingredients. Bring to a boil.
Reduce heat, and simmer 2 minutes.
Add fish, cover and simmer 5 more minutes or until fish flakes easily when tested with a fork.
Top with olives.
*To reduce sodium in recipe, use a can of "no added salt" diced tomatoes.

SERVING SUGGESTION

SERVING SIZE:
1 cod fillet

NUMBER OF SERVINGS:
4

NUTRITION FACTS


Calories	272

Total Fat	7 g

Sodium	907 mg

Total Carbohydrates	11 g

Fiber	1 g

Protein	32 g

This information is for educational purposes only. It does not replace the advice of your physician. If you have any medical concerns or issues, contact your physician.