- 4
Ingredients
- Ingredients
- 1 small onion, chopped
- 1 small green pepper, chopped
- 2 teaspoons olive oil
- 2 garlic cloves, minced
- 1 can (15 ounces) tomato sauce
- 2 medium tomatoes, chopped
- 1 can (2-1/4 ounces) sliced ripe olives, drained
- 1/2 teaspoon ground cumin
- 1/4 teaspoon hot pepper sauce
- 1/8 teaspoon pepper
- 4 cod fillets (6 ounces each)
Preparation
Step 1
Directions
In a large skillet, saute onion and green pepper in oil until tender. Add garlic; saute 1 minute longer. Stir in the tomato sauce, tomatoes, olives, cumin, pepper sauce and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
Add fillets. Cover and cook over medium heat for 10-14 minutes or until fish flakes easily with a fork, turning once.
Nutritional Facts 1 serving equals 226 calories, 6 g fat (1 g saturated fat), 65 mg cholesterol, 734 mg sodium, 12 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.
For 2:
Ingredients
1/4 cup chopped onion
1 small green pepper, chopped
1 teaspoon olive oil
1 garlic clove, minced
1 cup tomato sauce
1 medium tomato, chopped
1/4 cup canned sliced ripe olives
1/4 teaspoon ground cumin
1/8 teaspoon hot pepper sauce
Dash pepper
2 cod fillet (6 ounces each)
Directions
In a large skillet, saute onion and green pepper in oil until tender. Add garlic; saute 1 minute longer. Stir in the tomato sauce, tomato, olives, cumin, pepper sauce and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
Add fillets. Cover and cook over medium heat for 10-14 minutes or until fish flakes easily with a fork, turning once. Yield: 2 servings.
Nutritional Facts 1 serving equals 225 calories, 5 g fat (1 g saturated fat), 65 mg cholesterol, 806 mg sodium, 14 g carbohydrate, 4 g fiber, 30 g protein