Sunday, August 8, 2010

Cod with Tomato-Oregano Sauce

Cod with Tomato-Oregano Sauce
This is a recipe I got from the Weight Watchrs Momentum Cookbook. (That's a reference so they won't sue me.)
Since it's so hot's too hot to heat up the oven. So this is a great recipe that seriously takes 10 minutes and uses the microwave. I cooked it for my family last week and have made it a lot. I substitute tilapia for cod because I like it better.
2 tsp olive oil
2 scallions (I've never included this)
1 garlic clove, minced
1 (14 1/2-ounce) can diced tomatoes
8 pitted kalamatta olives, sliced (optional)
1/4 tsp dried oregano
4 (6-ounce) cod (or tilapia) fillets, skinned
1/2 tsp salt
1/4 tsp black pepper
1. Stir together the oil, scallions, and garlic in a large shallow glass bowl or casserole dish. Cover the bowl with plastic wrap and pike a few holes in the plastic. Microwave on High until fragrant, about 1 minute. Stir in the tomatoes, olives, if using, and oregano. Cover and microwave on High until the flavors are blended, about 3 minutes.
2. Spray a shallow microwavable dish with nonstick spray. Place the cod in the dish in one layer. Sprinkle the fish with the salt and pepper. Cover the dish with wax paper (I always use plastic wrap and poke holes) and microwave on High until the fish is just opaque in the center, about 6 minutes. Spoon the tomato sauce over the fish.
Tip: Place the fish on the plates before you scoop on the tomato sauce. It makes it easier to get the fish out without breaking it. We always serve it with brown rice and green beans. Make sure to start cooking the rice first because it takes longer to cook than the fish.
Per Serving (1 piece cod and 5 tablespoons sauce without olives): 194 cal, 6g fat, 1g sat fat, 0g trans fat, 65mg Chol, 614 sod, 6g carb, 1g fiber, 28g prot, 43 mg calc. POINTS: 4

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