Recipe for cooking sicilian cod

Low-Fat and Low-Calorie Recipes :: Fish and Seafood

Sicilian Cod

3 3/4 tsp. extra virgin olive oil, divided
4 1/2 C. sliced onion
3/4 C. red bell pepper strips
3 Tbsp. golden raisins
3 Tbsp. balsamic vinegar
3 tsp. brown sugar
3/8 tsp. salt
1/8 tsp. pepper
6 (6 oz.) cod fillets
Extra virgin olive oil-flavored cooking spray to coat baking dish
1 1/2 Tbsp. Italian-seasoned breadcrumbs
1/8 tsp. salt

Preheat oven to 450 degrees F.

Heat 2 tsp. oil in a lrg. nonstick skillet over med. heat. Add onion and the next 6 ingredients (onion through pepper). Cover and cook 10 min. or until onion is wilted, stirring occasionally. Set aside; keep warm.

Place fillets in a shallow baking dish coated with cooking spray. Brush fillets with 1/2 tsp. oil; sprinkle with breadcrumbs and 1/8 tsp. salt.

Bake at 450 degrees F for 12 min. or until fish flakes easily when tested with a fork. Serve the onion mixture with fish.

Servings: 6

Servings size: 5 oz. fish and 1/2 C. topping

Per servings: 232 Cal. (kcal); 4g Total Fat; (16% cal. from fat); 32g Protein; 16g Carbohydrate; 73mg Cholesterol; 346mg Sodium

Food Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates

5 WW points