Cod FIllet with Herbs and Tomato Sauce

Ingredients:

500gr cod fish fillets

1 tablespoons olive oil

½ cup onions, finely chopped

½ cup bell peppers, any color, finely chopped

½ cup white wine

1 tablespoon flour

1 teaspoon brown sugar

½ teaspoon dried marjoram

¼ teaspoon dried thyme

4 large ripe tomatoes (chopped)

Salt and pepper

 

 

 

 

 

 

 

 

Process:

Preheat oven to 200 degrees C.

Prepare baking dish by spraying lightly with non-stick cooking spray.

Place oil in a nonstick pan over medium heat. Add onion and pepper and saute until softened. Whisk in flour, brown sugar, herbs; add salt and pepper to taste. Stir in tomatoes along with the juice.

Bring sauce to a light boil. Stirring constantly, continue cooking until sauce has slightly thickened.

Place fish fillets in baking dish and top with the sauce. Place dish in oven and bake for 12-15 minutes or until fish is cooked through and flakes when forked.

Per Serving: (Does not account for personal addition of salt) 174 Calories; 4g Fat (22.7% calories from fat); 1g Saturated Fat; 22g Protein; 12g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 293mg Sodium.

 

 

 

 

 

 

 

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Posted by admin