This recipe is chock full of healthy, good things to eat. The ingredients include lush red tomatoes cooked to jam-like consistency, delicate thyme leaves, and stark white, flaky cod fillets.
1 tablespoon olive oil
1 medium onion, chopped
1 15-ounce can fire-roasted diced tomatoes (undrained) - The Muir Glen brand of fire-roasted tomatoes adds smoky deliciousness to this quick and easy dish, but you can certainly use regular diced tomatoes in their place (you could add a hint of smokiness with a dash of smoked paprika or chipotle chile powder).
1 teaspoon brown sugar
A few sprigs fresh thyme (or 3/4 teaspoon dried thyme leaves)
1 tablespoon soy sauce
4 fresh or frozen (thawed) cod fillets (about 6 ounces each)
Heat the oil in a large skillet, add the onion; cook and stir 5-8 minutes until lightly browned. Stir in the tomatoes and their juice, sugar, thyme and soy sauce. Bring to a boil.
Simmer 5 minutes, then slip the cod into the sauce. Cover and gently cook for 8-10 minutes until the cod flakes easily. Makes 4 servings.
All you need on the side is some crusty bread, rice, or couscous.
Nutrition per serving (1 piece fish, 1/4 of sauce):
Calories 172; Fat 4g (poly 2.og, mono 0.8g, sat 1.0g); Protein 27g; Cholesterol 11mg; Carbohydrate 7g; Sodium 240mg; Fiber 1g)
(Note: I did the nutrition analysis using Diet Analysis Plus 7.0.1)