Cod Poached in Spicy Tomato Broth

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This is a delicious, easy, and healthy fish recipe for a week night. Served with brown rice and spinach.

Time to Prepare this Recipe 15 minutes Prep: 8 minutes Cook: 7 minutes
Calories Per Serving and Nutrition Information 69 calories per serving view nutrition facts
Recipe Submitted By happyzhangbo
# of servings this recipe makes 5 servings suggest servings
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Ingredients

1 tablespoon olive oil
1 1/2 teaspoons garlic bottled minced
1 cup water
3/4 cup white wine dry
2 tablespoons capers
3/4 teaspoon sweet red bell pepper crushed
14.5 ounces tomatoes diced with basil, garlic, and oregano
6 ounces cod fillets
10 each kalamata olives pitted and chopped

Directions

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 (water through tomatoes); bring to a boil.

Reduce heat, and simmer 2 minutes.

Add fish; cover and simmer 5 minutes or until fish flakes easily when tested with a fork.

Top with olives.

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Nutrition Facts

Serving Size 152g
Amount per Serving
Calories 69 37% of calories from fat
% Daily Value*
Total Fat 3.0g4%
 Saturated Fat 0.0g2%
 Trans Fat 0.0g
Cholesterol 16mg5%
Sodium 131mg5%
Total Carbohydrate 3.0g1%
 Dietary Fiber 1.0g4%
 Sugars 2.0g
Protein 8.0g17%
Vitamin A 11%  Vitamin C 17%
Calcium 1%  Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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