Mediterranean Cod with Tomatoes - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating this week. It contains less that 200 calories!
Mediterranean Cod with Tomatoes

Prep and Cook Time: 20 minutes
Ingredients:

• 1 lb cod fillets
• 2 medium onions, sliced medium thick
• 3 medium cloves garlic, chopped
• 1/2 cup + 1 TBS chicken or vegetable broth
• 2 cups fresh or 1 15 oz can (BPA-free) diced tomatoes
• 2 TBS fresh lemon juice
• *1/4 cup chopped black olives
• *1 TBS capers
• 1/2 cup chopped fresh basil
• 2 tsp chopped fresh rosemary
• 2 tsp chopped fresh thyme
• 1 lb cod fillets, cut into 2-inch pieces
• salt and cracked black pepper to taste
• red chili flakes to taste
• * optional

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
3. Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
4. Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.

Serves 4 Serving Suggestions: Serve with

• Great Antipasto Salad
• Brown Rice

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In-Depth Nutritional Profile for Mediterranean Cod with Tomatoes

Healthy Food Tip

If I boil vegetables in soup, keep the soup covered while cooking, and consume all of the liquid, am I losing any nutrients?

Yes, you will still be losing some nutrients when cooking fresh vegetables in a soup in a covered pot. There is no way to avoid nutrient loss with the exposure of raw vegetables to boiling or simmering water. However, by taking the step of covering the pot you are doing what you can to preserve the most nutrients. If you are adding leafy greens to your soup, you may want to add them at the end so that they don't cook for longer than they need to. Even though there is some nutrient loss with making soup, if you take these extra measures, your soup can be a nutrient-rich addition to your Healthiest Way of Eating.