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Photography: Karry Hosford Photo by: Photography: Karry Hosford

Cod Poached in Spicy Tomato Broth

Serve a one-dish dinner of fish in a Mediterranean-inspired sauce. You'll love the bright punch of flavor from the crushed red pepper--and how easy this dish is to clean up. Cod is a firm, white saltwater fish. Flounder or sole can substitute.

Cooking Light OCTOBER 2003

  • Yield: 4 servings (serving size: 1 fillet and about 2/3 cup sauce)

Ingredients

  • 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

Preparation

Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 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.

Nutritional Information

Amount per serving
  • Calories: 272
  • Calories from fat: 23%
  • Fat: 7.1g
  • Saturated fat: 1g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 1g
  • Protein: 32.4g
  • Carbohydrate: 11.4g
  • Fiber: 1.3g
  • Cholesterol: 73mg
  • Iron: 2.5mg
  • Sodium: 907mg
  • Calcium: 104mg
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Cod Poached in Spicy Tomato Broth recipe

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