Recipe | Italian Style Cod (Sent in by Kirsten Corda)

Serves 4-6, 228 calories per serving, 13 grams total carbohydrates, 10 grams total fat and 43 milligrams cholesterol, 23 grams protein.

Directions:
1. In a skillet, heat oil over medium heat. Sauté onions and garlic oil until softened.
2. Stir in tomatoes, olives, parsley, and chicken stock. Simmer for 5 minutes.
3. Place cod in sauce. Simmer for an additional 5 minutes until fish turns white and flakes easily or internal temperature reaches 145 degrees F.

Ingredients:
  • 2 tbls olive oil
  • 1 large onion, sliced thinly
  • 2 cloves minced garlic
  • 1 – 14.5 oz can Italian style tomatoes
  • ½ cup black olives, sliced and drained
  • 2 tbls chopped parsley
  • ½ cup chicken stock
  • 1 lb cod fillet
Dinner Tonight recipes and demonstration videos are created especially for busy families who want to eat healthy. They are available at http://healthyliving.tamu.edu. According to the Dietary Guidelines for Americans, 2010, a standard portion of cod (4 oz.) provides 200 mg of healthy fish oil, that is, omega-3 fatty acids (DHA + EPA).

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