PREP INSTRUCTIONS: 

Yield: 8 (4 oz.) servings                                                             Cooking Time: 10 minutes 

Prep Time: 10 minutes                                                              Total Time: 20 minutes 

RECIPE INGREDIENTS: 

1 tablespoon olive oil                                                                1 tablespoon fresh oregano, chopped 

1 tablespoon fresh garlic, thinly sliced or minced                ¼ cup Kalamata olives, sliced 

1 cup yellow onion, diced                                                         1 tablespoon capers, drained 

1 bay leaf                                                                                     1 tablespoon golden balsamic vinegar 

½ teaspoon dried oregano                                                        3 cups diced tomatoes in juice 

1/8 teaspoon crushed red pepper                                           1 cup water 

¼ teaspoon fine ground black pepper                                     2 tablespoons fresh Italian parsley, chopped 

1 teaspoon fresh thyme, chopped                                           32 ounces of fresh cod, cut into 8 portions 

INSTRUCTIONS: 

Follow the prep technique next to each ingredient. 

In a small saucepan heat the olive oil at a medium heat and sauté onions until translucent, adding the garlic, bay leaf, oregano, thyme, red pepper flakes and the vinegar. Add the rest of the ingredients and simmer for 6 to 10 minutes. Can be made in advance. 

In a large skillet with a lid, pan sear the cod loins and add sauce. Cover and simmer until cod loins are cooked through, about 10 to 12 minutes.

NUTRITIONAL DATA:

calories 148.71 

fat 3.19 

sat fat 0.41g 

cholesterol 48.76mg 

sodium 341.31mg 

carbohydrates 7.55g 

fiber 1.97g 

sugars 2.37g 

protein 21.36g

CATEGORY TAGS: 

• diabetes-friendly
• gluten-free
• low carbohydrate / low sugar

Copyright © AdventHealth Pres