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Wednesday, November 7, 2012

Tomato-Basil Cod

Tomato-Basil Cod

½ lb. cod fillets, rinsed and patted dry
½ Tbs. olive oil
1 clove garlic
1 lemon, zest and juice
1 Tbs. fresh basil
Salt and pepper, to taste
2 hydroponic tomatoes, cored and coarsely chopped
1 Tbs. aged parmesan cheese, freshly shaved

 In a skillet, heat the olive oil over medium-high heat.  Add the garlic, lemon zest, juice, basil, salt and pepper; cook until tomatoes are thickened and begin to form a sauce, approx. 5 minutes.  Season fish with pepper and push sauce to the side of the pan; place seasoned fillets into skillet and spoon a little of the sauce over the fish, cover pan with a lid (or foil) and reduce heat to medium.  Simmer until the fillets are opaque in the center and flake easily with a fork, about 10-12 minutes.  Garnish with shaved Parmesan. 
Recipe provided by Hy-Vee Dietitian, Amber Groeling, 785-272-1763. 
Nutrition facts per serving:  190 calories, 6 g fat, 250 mg sodium, 3 g carb, 2 g fiber, 29 g protein.  Makes 2 servings.