Ingredients
2 cans (14-1/2 ounces each) diced tomatoes with basil, oregano and garlic, undrained
4 cod fillets (6 ounces each)
2 tablespoons olive oil, divided
2 medium onions, halved and thinly sliced (about 1-1/2 cups)
1/2 teaspoon dried oregano
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
Hot cooked whole wheat pasta
Minced fresh parsley, optional
Directions
- Place tomatoes in a blender. Cover and process until pureed.
- Pat fish dry with paper towels. In a large skillet, heat 1 tablespoon oil over medium-high heat. Add cod fillets; cook 2-4 minutes on each side or until surface of fish begins to color. Remove from pan.
- In same skillet, heat remaining oil over medium-high heat. Add onions; cook and stir 2-4 minutes or until tender. Stir in seasonings and pureed tomatoes; bring to a boil. Add cod; return just to a boil, spooning sauce over tops. Reduce heat; simmer, uncovered, 5-7 minutes or until fish just begins to flake easily with a fork. Serve with pasta. If desired, sprinkle with parsley.
Nutrition Facts
1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
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