Easy low-cal cod

Delicate white fish and crunchy baked toppingHow do you diet when you love to eat and you have a husband or family to feed?
I get a lot of flavour out of a few calories. Here’s one of my favourite recipes. It is fast, easy, and tasty.
Defrost or use one fresh white fish fillet per person. Any type of fish will do. I like black Norwegian Cod. It has firm, tasty flesh and is not endangered. It is also low on the mercury list.
Place the fish (it may still be frozen) in a covered container just large enough to hold it. Add one clove of crushed garlic, ¼ cup of white wine, 1 tsp. dried oregano, and 2 tbsp. olive oil. Use any dry white wine, even vermouth. Shake together and marinate the fish for 10 minutes. The fish can defrost in the marinade, if that’s convenient.
When ready to cook, preheat your oven to 375 F/180C.
For the topping:
1½ tbsp. per person of drained sun-dried tomatoes. Drain them well on kitchen towels.
Put them in mini food processor or blender to grind into a coarse paste. Add peeled crushed garlic clove and 2-3 large green pr black olives person. The olives are optional; if you dislike them, omit them.
Cover and reserve.
Drain the fish from the marinade, towel it dry, and season it with salt and pepper. Then place the fish in a shallow, oiled dish.
Top with the sun-dried tomato puree and one fresh leaf of basil (optional). Divide the puree evenly between the fillets.
Mix 1½ tbsp. Panko or Japanese breadcrumbs, or plain bread crumbs per fillet, with ¼ tsp. salt and paprika (use sweet, hot or smoked, as you prefer) and mix. Use this to top the puree-covered fillets. Top with breadcrumbs with fresh ground pepper. Place in a preheated oven for 25 to 30 minutes until cooked. Thinner fillets may take only 20 minutes; cod is a thick fillet.
Spicy and savory, the fish does not get overcooked and the topping is crunchy. It looks remarkably elegant for very little effort. It is also very low cal, coming in at about 260 calories per serving.
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