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Cod with Hearty Tomato Sauce

Total Time

Prep/Total Time: 30 min.

Makes

4 servings

My father made up this sweet, flavorful recipe for my mother when he took over the cooking. We serve it with whole wheat pasta or brown rice. —Ann Marie Eberhart, Gig Harbor, Washington
Cod with Hearty Tomato Sauce Recipe photo by Taste of Home

Ingredients

  • 2 cans (14-1/2 ounces each) diced tomatoes with basil, oregano and garlic, undrained
  • 4 cod fillets (6 ounces each)
  • 2 tablespoons olive oil, divided
  • 2 medium onions, halved and thinly sliced (about 1-1/2 cups)
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1/4 teaspoon crushed red pepper flakes
  • Hot cooked whole wheat pasta
  • Minced fresh parsley, optional

Directions

  1. Place tomatoes in a blender. Cover and process until pureed.
  2. Pat fish dry with paper towels. In a large skillet, heat 1 tablespoon oil over medium-high heat. Add cod fillets; cook until surface of fish begins to color, 2-4 minutes on each side. Remove from pan.
  3. In same skillet, heat remaining oil over medium-high heat. Add onions; cook and stir until tender, 2-4 minutes. Stir in seasonings and pureed tomatoes; bring to a boil. Add cod; return just to a boil, spooning sauce over tops. Reduce heat; simmer, uncovered, until fish just begins to flake easily with a fork, 5-7 minutes. Serve with pasta. If desired, sprinkle with parsley.

Nutrition Facts

1 fillet with 3/4 cup sauce: 271 calories, 8g fat (1g saturated fat), 65mg cholesterol, 746mg sodium, 17g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.

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