Doctors and nutritionists are always encouraging people to eat more heart-healthy fish, yet for many people preparing a fish recipe is daunting. Easy to overcook, fish can become dry and tasteless very quickly and the stand-by classics of pan frying or deep fat frying belie the benefits of consuming fish in the first place.
This recipe for Cod Provencal incorporates all the flavors of the South of France and the Mediterranean. Fresh vegetables and omega-3 fatty acid rich cod combine in a poached recipe that makes a splendid sauce to serve over brown rice.
Serving Size: 4
Amount Measure Ingredient — Preparation Method
1 tablespoon olive oil
1 medium onion — sliced
2 each yellow bell peppers, sliced
1 pound cod fillets, skinned and boned, cut into 4 portions
1 28 oz can diced tomatoes
¼ cup ripe olives, pitted and sliced
1 teaspoon fresh thyme or 1/4 teaspoon dried
1 tablespoon grated orange peel
¼ cup white wine
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1. Heat oil in a 12-inch skillet over medium-high heat. Add the sliced onion and bell peppers and cook 4 minutes, stirring, until vegetables are lightly browned.
2. Add cod, tomatoes, olives, thyme, orange peel, salt and pepper. Stir gently to combine; cover skillet and bring to a boil. Reduce heat to medium-low; cook at a bare simmer for 5 minutes then gently turn the fish once with a metal spatula and cook another 3-4 minutes or until fish is opaque and cooked through to a minimum of 145F.
3. Remove fish and set on a serving platter. Add white wine to the skillet. Turn heat on the sauce up to high and boil rapidly for 2-3 minutes or until some of the liquid has evaporated and you’re left with a nice thick, chunky sauce.
4. Serve fish with a nice green vegetable like fresh steamed broccoli and brown rice for a perfect low fat, high fiber meal.
Per Serving (computed by MasterChef 9): 178 Calories; 5g Fat (27.9% calories from fat); 22g Protein; 8g Carbohydrate; 2g Dietary Fiber; 49mg Cholesterol; 373mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
