Cajun Cod

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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 117.5
  • Total Fat: 2.0 g
  • Cholesterol: 46.7 mg
  • Sodium: 477.5 mg
  • Total Carbs: 3.1 g
  • Dietary Fiber: 0.9 g
  • Protein: 20.4 g

View full nutritional breakdown of Cajun Cod calories by ingredient
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Submitted by: LIVELOVELAUGH-

Introduction

Low fat, Low Carb Spicy Fish Low fat, Low Carb Spicy Fish
Number of Servings: 3

Ingredients

    4 Kalamata olives, chopped
    1 jalapeno pepper, seeded, deribbed and finely chopped (more or less to taste)
    1 Tbsp chopped fresh rosemary
    1 tsp paprika
    12 drops Tabasco sauce (more or less for taste)
    2 Tbsp lemon juice
    2 cups low sodium chicken broth
    1/2 tsp Worchestershire sauce
    9 oz cod fillets

Directions

In a bowl, combine chopped olives and jalapeno; smoosh well with a fork until well blended. Place in a saucepan with next 6 ingredients (rosemary through Worcestershire). Bring to a boil then reduce heat and allow mixture to reduce by about half. Spray a non-stick skillet with PAM or water/oil mixture. Sear fish on both sides. Pour reduced sauce over fish. Continue to simmer until fish is cooked through. Serve sauce and fish wiht hot rice and enjoy!

Number of Servings: 3

Recipe submitted by SparkPeople user LADYDUNN.





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