1. Cut cod into serving size portions. Pat dry.dredge lightly in flour. 2. In non-stick skillet, heat half of the oil over medium-high heat. 3. Brown cod lightly on both sides and arrange in a 8" square baking dish,Sprinkle with Feta. 4. Pour remaining oil into skillet and saute onion,garlic and green pepper until softened. 5. Add tomatoes, crush with fork,add olives,oregano,pepper flakes, and sugar. 6. Bring to boil,reduce heat to medium-low and simmer, stirring often until thickened. 7. Add parsley,season with salt and pepper to taste,and spoon over fish. 8. Bake for 15 minutes at 375 F. Dish can be made ahead, cooled,covered and refrigerated for up to 8 hours. Add 5 minutes to baking time. Recipe by: Rose Murrays Secrets of the Sea (Grosvenor House,1989) Posted to MC-Recipe Digest by "firstname.lastname@example.org"
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|Serving Size: 1 Serving (385g)|
|Recipe Makes: 4|
|Calories from Fat: 113 (37%)|
|Amt Per Serving||% DV|
|Total Fat 12.6g||17 %|
|Saturated Fat 6.3g||32 %|
|Monounsaturated Fat 4.4g|
|Polyunsanturated Fat 1g|
|Cholesterol 81.5mg||25 %|
|Sodium 682.6mg||24 %|
|Potassium 888.7mg||23 %|
|Total Carbohydrate 21.7g||6 %|
|Dietary Fiber 3.4g||14 %|
|Sugars, other 18.2g|
|Protein 28g||40 %|
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Calories per serving: 308
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