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Cod Poached in Spicy Tomato Broth

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Submitted by happyzhangbo

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

Ingredients

1 15
TABLESPOON ML OLIVE OIL
1 ½ 7.5
TEASPOONS ML GARLIC
bottled minced
1 237
CUP ML WATER
¾ 177
CUP ML WHITE WINE
dry *
2 3E+1
TABLESPOONS ML CAPERS
¾ 3.8
TEASPOON ML SWEET RED BELL PEPPERS
crushed
14.5 419.1
OUNCES ML/G TOMATOES
diced with basil, garlic, and oregano
6 173.4
OUNCES ML/G COD FILLETS
10 1E+1
EACH 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 152g (5.4 oz)
Amount per Serving
Calories 69 37% 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?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Low Carb, Low Sodium
 
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