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Prep Time:20 minsAdditional Time:5 minsTotal Time:25 minsServings:4Yield:4 filletsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:5 minsTotal Time:25 minsServings:4Yield:4 fillets
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:5 mins
Additional Time:
5 mins
Total Time:25 mins
Total Time:
25 mins
Servings:4
Servings:
4
Yield:4 fillets
Yield:
4 fillets
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients4(4 ounce)fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2 to 1 inch thick1tablespoonolive oil1mediumonion, thinly sliced2clovesgarlic, minced1(14.5 ounce) canwhole tomatoes, drained and chopped2teaspoonschopped fresh thyme or 1/2 teaspoon dried, crushed8oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved1teaspooncapers, drained4sprigsFresh thyme sprigs
Cook Mode(Keep screen awake)
Ingredients
4(4 ounce)fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2 to 1 inch thick
1tablespoonolive oil
1mediumonion, thinly sliced
2clovesgarlic, minced
1(14.5 ounce) canwhole tomatoes, drained and chopped
2teaspoonschopped fresh thyme or 1/2 teaspoon dried, crushed
8oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
1teaspooncapers, drained
4sprigsFresh thyme sprigs
DirectionsThaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.Originally appeared: Diabetic Living Magazine
Directions
Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.
Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.
For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.
Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)161Calories5gFat7gCarbs21gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
