Mediterranean Fish
Original recipe: https://boldappetite.com/mediterranean-fish/#wprm-recipe-container-6271
INGREDIENTS:
- 2 1/2 lbs cod, or another firm white fish cut in 6-7 oz pieces
- white or yellow onion cut in half then sliced
- 8 garlic cloves sliced
- 2 tbsp olive oil extra virgin
- 28 oz crushed tomatoes
- 1/2 cup chicken broth
- 10-12 oz small vine cherry tomatoes sub out for a pint of grape tomatoes
- 3 oz kalamata olives
- 5 oz castelvetrano olives
- 3 tbsp fresh parsley minced
- 1 tbsp fresh oregano or 1 tsp dried oregano
DIRECTIONS:
- If the cod isn’t already pre-butchered, cut the cod into 6-7 oz fillets
- Place the cut fish, sliced garlic, and sliced onions in a large bowl. Coat with 2 tbsp of olive oil, and a heavy pinch of salt, approx. 1/2 tsp. Toss to coat, and place on the side.
- Line the pot or pan with 2 layers of parchment. Add in the crushed tomatoes and chicken broth.
- Layer the onions, garlic, and fish in the pan, making sure you are putting a good amount of the onions under the fish.
- Add the tomatoes, and both olives, making sure they are for the most part resting in the sauce. Sprinkle the parsley and oregano and another 1/2 tsp of salt.
- Place the pot on the stove on low-medium heat and cook for 17-23 minutes or until the fish is cooked through and flakey. Serve over rice or with crusty bread.
Nutrition Facts: (recipe makes 6 servings)
Serving size – 1
- Carbs – 10g
- Fiber – 3g
- Protein – 33g
- Total Fat– 10g
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