Tomato Basil Cod


½ lb. cod fillets, rinsed and patted dry
½ Tbs. olive oil

1 clove garlic
1 lemon, zest and juice

1 Tbs. fresh basil
Salt and pepper, to taste

2 hydroponic tomatoes, cored and coarsely chopped
1 Tbs. aged parmesan cheese, freshly shaved


In a skillet, heat the olive oil over medium-high heat. Add the garlic, lemon zest, juice, basil, salt and pepper; cook until tomatoes are thickened and begin to form a sauce, approx. 5 minutes.

Season fish with pepper and push sauce to the side of the pan; place seasoned fillets into skillet and spoon a little of the sauce over the fish, cover pan with a lid (or foil) and reduce heat to medium. Simmer until the fillets are opaque in the center and flake easily with a fork, about 10-12 minutes. Garnish with shaved Parmesan.

(Recipe provided by Hy-Vee Dietitian, Amber Groeling, 785-272-1763. Nutrition facts per serving: 190 calories, 6 g fat, 250 mg sodium, 3 g carb, 2 g fiber, 29 g protein. Makes 2 servings.)