Ingredients.....

FISH:
2 pounds of fresh or frozen cod or other fish filets, thawed
1/4 teaspoon of salt
1/8 teaspoon of freshly ground pepper
2/3 cup of white wine
2/3 cup of chicken broth

SAUCE:
4 tablespoons of margarine
1/2 cup of chopped onion
1 & 1/3 cup of diced green peppers
3 large tomatoes, peeled and diced
2 tablespoons of fresh lemon juice
1 teaspoon of chili powder
1/2 teaspoon of salt
1/8 teaspoon of freshly ground pepper
1/4 teaspoon of garlic posder or 1 clove of garlic, crushed
1/4 teaspoon of ground thyme
1/4 teaspoon of dried oregano
6 slices (albout 1/2 ounce each) of mozzarella cheese

Preheat your oven to 350 degrees F.

Divide the cod into six equal portions.

Place the cod in a large frying pan, season with salt and pepper, pour wine and chicken broth over the fish, and cover. Bring to a boil, reduce the heat to 'low', and poach the fish for 10 minutes.

Meanwhile, prepare the sauce. Melt the margarine; saute the onion, add the green peppers, and cook gently for 3 minutes.

Add the remaining sauce ingredients except teh cheese slices; simmer for 10 minutes.

Place the fish on an ovenproof serving platter. Cover the fish entirely with the sauce. Place a thin slice of cheese over each portion of fish. Place in the oven for a few minutes, just long enough to melt the cheese.

Makes 6 servings
One serving = 4 ounces of cooked fish plus 1/3 cup of sauce
One serving = 4 meat/protein, 2 veggie/fruit exchanges

Calories = 329
g protein = 28
g carbohydrate = 10
g dietary fiber = 2.5
g fat - total = 20
mg cholestrol = 62
mg sodium = 797

NOTE - use unslated chicken broth and low sodium cheese. Substitute unsalted margarine as well for low sodium diets.

        

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