Easy Stove-Top Fish with Italian Flare by Sprouting Souls

I have made this dish twice this month and both times it has been such a hit with the whole family.  The first time with salmon and the second time with cod.  It was proclaimed last night that the cod rendition was the favorite but both were delish.  I have to agree only because cod is so mild that there is no fighting over being center stage for flavor going on.  It just works together nicely.  This is actually a great way to make cod because lets face it, alone it can be pretty bland.  This recipe is so simple and it only takes about 30 minutes.  Serve it over rice, pasta or with a nice chunk of crusty bread, yum!

Here’s what you’ll need:

1 tsp olive oil

1 small yellow onion, chopped

1 clove of garlic, chopped

2 cans of fire roasted diced tomatoes, drained

1 can of artichoke hearts, drained and cut in half

1 can of cannellini beans, drained and rinsed

1/2 cup of kalamata olives, cut in half

4-5 pieces of boneless, skinless fish (Cod or Salmon are great)

basil leaves chopped

salt and pepper to taste

In a large skillet, heat olive oil, add onion and garlic, stir occasionally and cook until soft. Add tomatoes and simmer for 5 minutes.  Stir in artichoke hearts, beans and olives. Simmer for 10 more minutes.  Meanwhile, season your fish with salt and pepper.  Add fish to skillet, gently covering fish pieces with tomato mixture, cover and continue to simmer for 7 minutes.  Carefully turn fish over and cover to cook until fish is cooked through, about 7 more minutes. Can be served with rice, pasta or bread. Sprinkle with basil leaves. Enjoy!

What’s in it for you?

Kalamata Olives: high in monounsaturated fats and vitamin E to protect your heart and joints

Artichokes: good source of fiber, vitamins C & K, folate, magnesium and potassium

Canellini Beans: high in fiber, low in calories, rich in protein (almost 2x as much as milk)

Tomatoes: cancer-fighting lycopene

Cod or Salmon: B6, B12, Omega 3

Keep it Simple. – Andrea


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