s COD POACHED IN SPICY TOMATO BROTH **
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s COD POACHED IN SPICY TOMATO BROTH **
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Ingredients
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Instructions Instructions: *** 9-24-08 ok but boring *** Cod is a firm, white saltwater fish. Flounder or sole can substitute. 1 tablespoon olive oil 1 1/2 teaspoons bottled minced garlic 1 cup water 3/4 cup dry white wine 2 tablespoons capers 3/4 teaspoon crushed red pepper 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano 4 (6-ounce) cod fillets 10 kalamata olives, pitted and chopped Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; sautT 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. Yield: 4 servings (serving size: 1 fillet and about 2/3 cup sauce) CALORIES 272 (23% from fat); FAT 7.1g (sat 1g,mono 4.6g,poly 1g); IRON 2.5mg; CHOLESTEROL 73mg; CALCIUM 104mg; CARBOHYDRATE 11.4g; SODIUM 907mg; PROTEIN 32.4g; FIBER 1.3g Cooking Light, OCTOBER 2003 Notes: This recipe published with BigOven, and can be imported instantly by BigOven users. Download your free trial at www.bigoven.com.  |
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