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Cod Poached in Spicy Tomato Broth

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Recipe

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

 

Yield

5 servings

Prep

8 min

Cook

7 min

Ready

15 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb, Low Sodium

Ingredients

Amount Measure Ingredient Features
1 tablespoon olive oil
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1 ½ teaspoons garlic
bottled minced
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1 cup water
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¾ cup white wine
dry
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2 tablespoons capers
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¾ teaspoon sweet red bell peppers
crushed
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14.5 ounces tomatoes
diced with basil, garlic, and oregano
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6 ounces cod fillets
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10 each kalamata olives
pitted and chopped
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Ingredients

Amount Measure Ingredient Features
15 ml olive oil
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7.5 ml garlic
bottled minced
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237 ml water
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177 ml white wine
dry
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3E+1 ml capers
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3.8 ml sweet red bell peppers
crushed
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419.1 ml/g tomatoes
diced with basil, garlic, and oregano
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173.4 ml/g cod fillets
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1E+1 each kalamata olives
pitted and chopped
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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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 152g (5.4 oz)
Amount per Serving
Calories 6937% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 16mg 5%
Sodium 131mg 5%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 4%
Sugars g
Protein 17g
Vitamin A 11% Vitamin C 17%
Calcium 1% Iron 2%
* based on a 2,000 calorie diet How is this calculated?
 
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