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Enjoy plenty of vegetables, cooked in boullion rather than oil, and good-for-you fish, cooked in the vegetables to hide the fishy smell.
Heat 1 tbs chicken or vegetable broth in a 12" pan on medium heat. Add 2 medium-sliced onions; Cook 5 minutes until translucent. Add 3 cloves chopped garlic and saute for another minute. Add 1/2 c broth, a 15oz can of diced tomatoes, and 2 tbs lemon juice. Simmer 5 minutes. Add 1/4 c chopped black olives, 1 tbs capers, 1/2 c chopped fresh basil, 2 tsp chopped fresh rosemary, 2 tsp chopped fresh thyme, and 1 lb fish cut into 1" chunks. Simmer covered for 5 minutes. Add salt and pepper. Serve over brown rice to soak up the sauce.
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