Prep time: 10 minutes, cook time: 20 minutes, Serves: 4

11 Ingredients:

¼ cup olive oil
½ cup red onion, chopped
2 tsp garlic, chopped
½ cup red bell pepper, chopped
½ cup green bell pepper, chopped
Salt and pepper, to taste
4 tbsp. flour
2 cups chicken broth, low sodium
½ cup tomato, seeded & chopped
2 tsp fresh thyme, chopped
4 cod filets


  1. Set to sauté on med-high heat and add oil to the cooking pot.
  2. Add the onion and garlic and cook, stirring, 1 minute.
  3. Add the peppers, salt, and pepper and cook, stirring frequently about 2-3 minutes,
    or until peppers start to get tender.
  4. Stir in the flour and cook until it turns a light brown.
  5. Pour in the broth and cook, stirring, until smooth and the sauce starts to thicken.
    Stir in tomato and thyme.
  6. Season the fish with salt and pepper. Place in the pot and add the lid. Cook 3-4
    minutes, then turn the fish over and cook another 3-4 minute or until fish flakes easily
    with a fork. Transfer the fish to serving plates and top with sauce. Serve immediately.

Nutrition Facts Per Serving

Calories 249 , Total Fat 14g, Total Carbs 11g, Net Carbs 10g, Protein 19g, Sugar 3g,
Sodium 1107mg, Potassium 393mg, Phosphorus 343mg