1. Heat 1 tablespoon oil in a large skillet over high heat, 1 minute. Add onion; reduce heat to medium and cook, stirring occasionally, until tender, 4 to 5 minutes. Add tomatoes, 1 teaspoon salt and 1/4 teaspoon pepper. Cook 10 minutes, stirring occasionally until tomatoes have softened. Set aside, cover and keep warm. 2. Meanwhile, sprinkle both sides of cod with remaining 1/4 teaspoon salt and pinch of pepper. Spread flour on a plate and dip both sides of fish lightly in flour. 3. Heat remaining 3 tablespoons oil in 12-inch nonstick skillet over medium-high heat. Add garlic and immediately add the cod. Cook 4 minutes. Turn fish, cover and continue cooking 3 to 4 minutes more until fish just flakes when tested with a fork. Remove fish to serving platters. Stir butter into tomato sauce and spoon over fish. Serve with rice. Garnish with oregano if desired. NOTES : The secret to this sweet, four-ingredient tomato sauce is using a sweet onion like Vidalia, Maui, Walla Walla, Spanish or Texas Sweet. While the sauce simmers, cook the fish in a large nonstick skillet. Prep time: 10 minutes Cooking time: 15 minutes Low-fat Degree of difficulty: easy Recipe by: Ladies Home Journal Posted to MC-Recipe Digest V1 #940 by "firstname.lastname@example.org"
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|Serving Size: 1 Serving (548g)|
|Recipe Makes: 4|
|Calories from Fat: 76 (19%)|
|Amt Per Serving||% DV|
|Total Fat 8.5g||11 %|
|Saturated Fat 2.7g||14 %|
|Monounsaturated Fat 3.5g|
|Polyunsanturated Fat 1.2g|
|Cholesterol 103.9mg||32 %|
|Sodium 257.2mg||9 %|
|Potassium 1478mg||39 %|
|Total Carbohydrate 35.8g||11 %|
|Dietary Fiber 3.7g||15 %|
|Sugars, other 32.1g|
|Protein 44.6g||64 %|
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Calories per serving: 402
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