Cod Veracruz-Style - 11g Carbs, 3g Fiber
From Womans Day magazine
{No need to add the 1/4 tsp salt with the sodium content
already so high from the canned tomatoes and olives.
Take Care,Glori}
Serves 4
Active: 10 min
Total: 24 min
Good with boiled or steamed new potatoes.
2 Tbsp flour
1/4 tsp each salt and pepper
Four 3/4-in thick pieces cod fillet (about 6 oz each)
1 1/2 Tbsp olive oil (preferably extra-virgin)
1 medium onion, thinly sliced
1 tsp minced garlic
1 can (14.5 oz) diced tomatoes (preferably fire-roasted)
with green chiles
1/2 cup water
1/3 cup pimiento-stuffed green olives, halved
1 Tbsp capers, rinsed
1/2 tsp dried oregano
Garnish: chopped parsley
1. Mix flour, salt and pepper on sheet of wax paper; add
fish and turn to coat.
2. Heat 1 Tbsp oil in a large nonstick skillet. Add cod
and cook over medium-high heat, turning once, 5 to
7 minutes until golden and just cooked through. Remove
to a platter; cover to keep warm.
3. Heat remaining 1/2 Tbsp oil in skillet. Add onion and
sauté over medium-high heat 3 minutes, or until golden.
Add garlic; cook 1 minute until fragrant. Stir in
remaining ingredients, bring to a boil, reduce heat
and simmer 2 minutes to develop flavors. Spoon over fish.
Per serving:
247 Calories, 32g Protein, 11g Carbs, 3g Fiber, 8g Fat
(1g Sat Fat), 73mg Cholesterol, 1,000mg Sodium