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.

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

Calories:

272 (23% from fat)

Fat:

7.1g (sat 1g,mono 4.6g,poly 1g)

Protein:

32.4g

Carbohydrate:

11.4g

Fiber:

1.3g

Cholesterol:

73mg

Iron:

2.5mg

Sodium:

907mg

Calcium:

104mg