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
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




