14 14
YIELD
4 servings
ACTIVE
10 minutes
TOTAL
24 minutes
2 TBSP FLOUR
¼ TSP SALT
¼ TSP PEPPER
FOUR ¾-IN.-THICK PIECES COD FILLET (ABOUT 6 OZ EACH)
1½ TBSP OLIVE OIL (PREFERABLY EXTRA-VIRGIN)
1 MEDIUM ONION, THINLY SLICED
1 TSP MINCED GARLIC
1 CAN (14.5 OZ) DICED TOMATOES (PREFERABLY FIRE-ROASTED) WITH GREEN CHILES
½ CUP WATER
CUP PIMIENTO-STUFFED GREEN OLIVES, HALVED
1 TBSP CAPERS, RINSED
½ TSP DRIED OREGANO
GARNISH: CHOPPED PARSLEY
Mix flour, salt and pepper on sheet of wax paper; add fish and turn to coat.
Heat 1 Tbsp oil in a large nonstick skillet. Add cod and cook over medium-high heat, turning once, 5 to 7 minutes until golden and just cooked through. Remove to a platter; cover to keep warm.
Heat remaining ½ Tbsp oil in skillet. Add onion and sauté over medium-high heat 3 minutes or until golden. Add garlic; cook 1 minute until fragrant. Stir in remaining ingredients, bring to a boil, reduce heat and simmer 2 minutes to develop flavors. Spoon over fish. Garnish with chopped parsley.
Boiled or steamed new potatoes
CALORIES 247 TOTAL FAT 8G SATURATED FAT 8G CHOLESTEROL 73MG SODIUM 1,000MG
TOTAL CARBOHYDRATES 11G DIETARY FIBER 3G PROTEIN 32G
