Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating this week. It contains less that 200 calories!

Prep and Cook Time: 20 minutes Ingredients: 2 medium onions, sliced medium thick 3 medium cloves garlic, chopped 1/2 cup + 1 TBS chicken or vegetable broth 2 cups fresh or 1 15 oz can (BPA-free) diced tomatoes 2 TBS fresh lemon juice *1/4 cup chopped black olives *1 TBS capers 1/2 cup chopped fresh basil 2 tsp chopped fresh rosemary 2 tsp chopped fresh thyme 1 lb cod fillets, cut into 2-inch pieces salt and cracked black pepper to taste red chili flakes to taste * optional

Directions:

1. Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
3. Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
4. Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce.

Serves 4

Serving Suggestions: Serve with

• Great Antipasto Salad
• Brown Rice

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mediterranean Cod with Tomatoes is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

In-Depth Nutritional Profile for Mediterranean Cod with Tomatoes