Seared Cod with Herbed Tomato Sauce

ingredients

4 (4 oz.) cod, sea bass, or tuna filets

Salt and pepper to taste

1 Tbsp. olive oil

1 medium onion, chopped

2 garlic cloves, minced

2 Tbsp. balsamic vinegar

1 (14 oz.) can chopped low-sodium tomatoes, with their liquid

1/4 cup dry red wine

2 tsp. tomato paste

1 Tbsp. minced fresh basil

2 tsp. minced fresh thyme

1 tsp. minced fresh oregano

1/4 cup halved black olives

1 tsp. capers

 

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preparation

4 servings

Preparation Time: 20 minutes

Cooking Time: 30 minutes

1. Sprinkle the fish with salt and pepper.

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the filets and sauté on each side until golden, about 4 to 5 minutes per side. Remove from the heat and keep warm.

3. Turn the heat to medium and add the onion and garlic to the pan and sauté for 5 minutes. Add the balsamic vinegar and cook for 1 minute. Add the tomatoes, wine, and tomato paste, and bring to a boil. Lower the heat to simmer for 10 minutes. Add the herbs and salt and pepper to taste. Simmer for 4 minutes. Add in the olives and capers, and cook 1 minute.

4. Serve the fish with the sauce.

 

 

nutrition

Serving Size: 4 oz.
Vegetable Exchanges: 2
Lean Meat Exchanges: 2

Amount Per Serving

Calories: 182
Calories From Fat: 47
Total Fat: 5 grams
Saturated Fat: 0.7 grams
Cholesterol: 49 milligrams
Sodium: 186 milligrams (without added salt)
Total Carbohydrate: 12 grams
Dietary Fiber: 3 grams
Sugars: 6 grams
Protein: 22 grams

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