| |
| INGREDIENTS |
| 1 tbsp |
olive oil |
| 1 1/2 tbsp |
bottled, minced garlic |
| 1 cup |
water |
| 3/4 cup |
dry white wine sauce |
| 2 tbsp |
capers |
| 3/4 cup |
crushed red pepper |
1
(14.5 ounce)
can |
diced tomatoes with basil, garlic, and oregano
(to reduce sodium in recipe, use a can of "no added salt" diced tomatoes). |
4
(6 ounce) |
cod fillets (may substitute flounder or sole) |
| 10 |
kalamata olives, pitted and 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 4 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.
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
1 cod fillet
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
272 |
|
| Total Fat |
7 g |
|
| Sodium |
907mg |
|
| Total Carbohydrates |
11 g |
|
| Fiber |
1 g |
|
| Protein |
32 g |
|
|
|
