Entrees : Seafood Last Updated: Aug 2nd, 2009 - 20:40:30 Fish with Fresh Tomato & Olive Sauce By Sandra Woodruff  Printer friendly page Yield: 4 servings 1/2 teaspoon garlic powder 1/2 teaspoon ground black pepper 1/4 teaspoon sea salt 4 fish fillets such as cod, talipia, grouper, or orange roughy (5 ounces each) 1 tablespoon extra virgin olive oil SAUCE 1/2 teaspoon cornstarch 1/2 cup vegetable or chicken broth 2 cups chopped fresh tomatoes 1/4 cup chopped black olives 1 tablespoon capers 1. Place the cornstarch in a small bowl. Add about a teaspoon of the broth, and stir to dissolve the cornstarch. Stir in the remaining broth and set aside. 2. Combine the garlic powder, pepper, and salt in a small bowl and stir to mix. Sprinkle both sides of each fish fillet with some of the mixture. 3. Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the fillets and cook for about 2 minutes on each side, or until the fillets are nicely browned and flake easily when tested with a fork. Remove the fillets from the skillet and set aside to keep warm. 3. Pour the broth mixture into the skillet and let it come to a boil. Add the tomatoes, olives, and capers. Cover and cook over medium heat for a couple of minutes, or until the tomatoes are heated through and start to soften. Spoon the sauce over the fish and serve hot.   Nutritional Facts (per serving) Calories: 179     Carbohydrates: 6 g     Fiber: 1.4 g    Fat: 5.5 g    Sat. Fat: 0.8 g Cholesterol: 61 mg Protein: 26 g    Sodium: 473 mg    Calcium: 37 mg Potassium: 794 mg GI rating: low Diabetic exchanges: 3 1/2  lean meat, 1 vegetable © Copyright 2005 by eatsmarttoday.com Top of Page