4 servings

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 or rice.

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.