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Cod Fillets in Spicy Tomato Sauce Recipe

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A dash or cayenne pepper adds zip to this flaky fish dish that will have cod lovers hooked after just one bite. "I like to serve the fillets with breadsticks and a tossed green salad," Joy Beck notes from Cincinnati, Ohio,
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

Ingredients

  • 1 pound cod fillets, cut into 4 pieces
  • 1 can (8 ounces) tomato sauce
  • 1 celery rib, sliced
  • 1/2 cup sliced fresh mushrooms
  • 3 tablespoons water
  • 4-1/2 teaspoons dried minced onion
  • 1/2 teaspoon chicken bouillon granules
  • 1/8 teaspoon pepper
  • Dash cayenne pepper

Nutritional Facts

1 piece equals 120 calories, 1 g fat (trace saturated fat), 49 mg cholesterol, 558 mg sodium, 6 g carbohydrate, 1 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.

Directions

  1. Arrange fish in a 1-1/2-qt. microwave-safe dish coated with cooking spray.
  2. In a large bowl, combine the remaining ingredients; pour over fish. Cover and microwave on high for 3-4 minutes on each side or until fish flakes easily with a fork. Yield: 4 servings.
Editor's Note: This recipe was tested in a 1,100-watt microwave.
Originally published as Cod Fillets in Spicy Tomato Sauce in Light & Tasty June/July 2002, p5

Nutritional Facts

1 piece equals 120 calories, 1 g fat (trace saturated fat), 49 mg cholesterol, 558 mg sodium, 6 g carbohydrate, 1 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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