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Ингредиенты
- 4 Tbsp. Extra virgin olive oil, divided
- 1 med Sweet onion, minced
- 1 1/2 lb Plum tomatoes, seeded and sliced
- 1 1/4 tsp Salt, divided Freshly grnd pepper
- 2 lb Cod, cut into 4 equal pcs
- 1/4 c. All-purpose flour
- 1 tsp Minced garlic
- 1 Tbsp. Butter, no substitutions
- 1 c. Basmati rice, cooked according to package directions Fresh oregano sprigs, for garnish
Инструкции
- 1. Heat 1 Tbsp. oil in a large skillet over high heat, 1 minute. Add in onion; reduce heat to medium and cook, stirring occasionally, till tender, 4 to 5 min. Add in tomatoes, 1 tsp. salt and 1/4 tsp. pepper. Cook 10 min, stirring occasionally till tomatoes have softened. Set aside, cover and keep hot.
- 2. Meanwhile, sprinkle both sides of cod with remaining 1/4 tsp. salt and healthy pinch of pepper. Spread flour on a plate and dip both sides of fish lightly in flour.
- 3. Heat remaining 3 Tbsp. oil in 12-inch nonstick skillet over medium-high heat. Add in garlic and immediately add in the cod. Cook 4 min.
- Turn fish, cover and continue cooking 3 to 4 min more till fish just flakes when tested with a fork. Remove fish to serving platters. Stir butter into tomato sauce and spoon over fish. Serve with rice. Garnish with oregano if you like.
- NOTES : The secret to this sweet, four-ingredient tomato sauce is using a sweet onion like Vidalia, Maui, Walla Walla, Spanish or possibly Texas Sweet. While the sauce simmers, cook the fish in a large nonstick skillet.
- Prep time: 10minutes
- Cooking Time: 15 min Low-fat Degree of difficulty: easy
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 486g | |
| Recipe makes 4 servings | |
| Calories 567 | |
| Calories from Fat 164 | 29% |
| Total Fat 18.62g | 23% |
| Saturated Fat 4.13g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 105mg | 35% |
| Sodium 883mg | 37% |
| Potassium 1406mg | 40% |
| Total Carbs 51.56g | 14% |
| Dietary Fiber 3.0g | 10% |
| Sugars 5.72g | 4% |
| Protein 46.18g | 74% |
