Preparation time: 45 mins.
1 med. onion, sliced
1 clove garlic, minced
1 Tbsp oil
1 28-oz can tomatoes
1 tsp oregano or mixed Italian seasoning
1 tsp salt
pepper to taste
1 lb. fish fillets (tilapia, pollock, Pacific cod, etc.), cubed
Brown onion and garlic in oil in a large skillet. Add tomatoes and seasonings;
bring to a boil. Add fish and simmer gently until it is cooked through – about 20 minutes. Serve over whole-wheat noodles
VARIATIONS: This is a basic recipe. Any other seafood may be substituted for
all or part of the fish. Chopped green pepper and celery can be added. Or bok choy, bean sprouts, and soy sauce give an oriental flavor; leeks and a bit of red wine make it French,
and so on.
Core Recipe, 3 points on Flex
Per Serving: 174 Calories; 4g Fat (22.9% calories from fat); 22g Protein; 12g
Carbohydrate; 3g Dietary Fiber; 49mg Cholesterol; 889mg Sodium.
Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1/2 Fat.
Adapted from the Berkeley Co-op’s “Low Cost Cookbook,” 1965.