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" This is a great way to enjoy the many health benefits of Cod and fresh herbs in a delicious, low fat meal you can prepare in a matter of minutes. "

Mediterranean Cod

Added on Tue Jul 22 2008

Views 106

The Basics

• Dish: Main Course
• cuisine: Other
• Serves: 4
• Prep Time: 0hrs 5 mins
• Cooking Time: 0hrs 20 mins

Ingredients

• 2 medium onions sliced medium thick
• 3 medium cloves garlic chopped
• ½ cup+1 tbsp chicken and vegetable broth
• 15 oz diced tomatoes
• 2 tbsp fresh lemon juice
• ¼ cup chopped black olives
• 1 tbsp capers
• ½ cup chopped fresh basil
• 2 tsp chopped fresh rosemary
• 2 tsp chopped fresh thyme
• 1 lb cod fillets cut into 2 inch pieces
• to taste salt and pepper
• to taste red chili flakes

Method

Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
Add herbs, olives, capers and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. This is our Stovetop Braising cooking method. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.