This savory and wholesome dish proves that you can get a wonderful meal on the table in less than 30 minutes– without using a single processed food.
Cod with Olives, Tomatoes and Capers
1 tablespoon olive oil
2 garlic cloves, minced
1/2 cup chopped red onion
1/4 teaspoon each dried oregano and thyme
2 pounds plum tomatoes, coarsely chopped
1/4 cup coarsely chopped pitted calamata olives
1 tablespoon drained capers
1/2 cup parsley, chopped and divided
1 1/2 pounds cod fillet
1/2 teaspoon salt
- Heat the oil in a Dutch oven or deep skillet set over medium high. Add the garlic and onion and cook, stirring, until somewhat softened, about 3 minutes. Add the oregano and thyme; stir. Add the tomatoes, olives, capers and about half the parsley and simmer gently until the tomatoes cook down to the consistency of a chunky sauce.
- Sprinkle fish on both sides with the salt. Push some of the sauce to the sides of the pan; place the fish fillets over the remaining thin layer. Spoon a little of the sauce over the fish, cover the pan and reduce heat to medium. Simmer gently until the fish is opaque in the center and easily flakes, about 10 minutes.
- Sprinkle the remaining parsley over the fish just before serving.
Makes 4 servings
236 calories, 29 g protein, 4 g fiber, 8 g fat, 1 g sat fat, 624 mg sodium