Healthy Recipes #32 Braised Cod

Ingredients:
1 medium onion, cut in half and sliced thick
6 cloves garlic, sliced
2 cups celery, cut diagonally about 1 inch long
1 15 oz can diced tomatoes, drained
3/4 cup green olives cut in fourths
1 TBS + 1/2 cup chicken or vegetable broth
1 TBS fresh lemon juice
1-1/2 lbs cod, cut into 2 inch pieces
pinch red chili flakes
salt and black pepper to taste
2 TBS chopped fresh cilantro


Directions:
Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits.
Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent.
Add garlic and celery and sauté for another minute. Add drained diced tomatoes, green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender.
Place cod, lemon, salt, pepper, and chili flakes on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. Sprinkle with cilantro and serve.


Healthy Cooking Tips:

When cutting and cooking cod for dishes such as this it is best to buy filets that are cut thick. Do not use thin pieces because they will fall apart. Make sure the celery is not cut too small. It is a dominant vegetable in this recipe and should be cut into 1-inch pieces for best flavor. Depending on the temperature of your stove, you may want to simmer on medium-low or low. This should be a strong bubbling of sauce without boiling. This will intensify the flavor without cooking the sauce away. If it looks like it's getting dry, reduce the heat. You want a finished dish that has sauce.