Yield: 4 servings (serving size: 1 fillet and about 2/3 cup sauce) 
1 tablespoon olive oil
1 1/2 teaspoons bottled minced garlic
1 cup water
3/4 cup dry white wine
2 tablespoons capers
3/4 teaspoon crushed red pepper
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
4 (6-ounce) cod fillets (Flounder or sole can substitute)
10 kalamata olives, pitted and chopped
Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 1 minute or until lightly browned. Add water and next 4 ingredients (water through tomatoes); bring to a boil. Reduce heat, and simmer 2 minutes. Add fish; cover and simmer 5 minutes or until fish flakes easily when tested with a fork. Top with olives
CALORIES 272 (23% from fat); FAT 7.1g (sat 1g,mono 4.6g,poly 1g); IRON 2.5mg; CHOLESTEROL 73mg; CALCIUM 104mg; CARBOHYDRATE 11.4g; SODIUM 907mg; PROTEIN 32.4g; FIBER 1.3g