When you shop for cod, look for pieces that are similar in size, about 1 inch thick, so they will cook in the same amount of time.
The recipe calls for diced tomatoes. I like to peel and seed fresh plum tomatoes, but you can use canned chopped tomatoes if you prefer.
Vegetable broth or fish stock can be substituted for the chicken broth.
For the cod 1 tablespoon olive oil 1/4 cup flour
Four 4-ounce skinless cod fillets, preferably about 1 inch thick
Salt Freshly ground black pepper
For the sauce 1 tablespoon olive oil
1 small onion, finely chopped (about 2/3 cup)
Salt 4 ounces cremini or button mushrooms, thinly sliced (about 1 3/4 cups)
12 ounces plum tomatoes, peeled, seeded and cut into 1/2-inch dice (about 11/4 cups; see NOTE; may substitute canned chopped tomatoes)
1/2 cup dry white wine 1/2 cup no-salt-added or homemade chicken broth (may substitute vegetable broth or fish stock)
1 teaspoon sugar Freshly ground black pepper
Leaves from 3 stems parsley, chopped, for garnish (1 tablespoon; optional)
For the fish: Preheat the oven to 350 degrees. Line a small, rimmed baking sheet or shallow baking dish with aluminum foil and grease with nonstick cooking oil spray.
Heat the oil in a 10- to 12-inch nonstick skillet or saute pan over medium-high heat. Place the flour on a small plate. Season the fillets on both sides with salt and pepper to taste. Transfer to the plate of flour and turn to coat them on all sides. Transfer the fillets to the skillet or saute pan, skinned side up. Do this in two batches if necessary so as not to crowd the fillets. Cook for about 2 minutes, until the cod has browned lightly. Turn the pieces over and cook for 1 minute. Transfer them to the baking sheet or dish. Bake for 5 to 8 minutes, until the fish is just cooked through.
For the sauce: As soon as the fish goes into the oven, add the oil to the same skillet or saute pan and heat over medium-high heat. Add the onion, then season with salt to taste; reduce the heat to medium and cook for 2 to 3 minutes, stirring, until the onion begins to soften. Add the mushrooms; cook for 4 to 5 minutes, stirring, until the mushrooms are cooked through and have started to brown. Add the tomatoes and cook for 2 minutes. Stir in the wine, broth and sugar, and season with pepper to taste. Increase the heat to medium-high. Cook until the liquid has reduced by half. Taste, and adjust the seasoning as needed.
Transfer the fish to individual rimmed serving plates or wide, shallow soup bowls. Spoon the sauce over the fish and garnish with the parsley, if desired. Serve immediately.
Note: To peel plum tomatoes, bring a small pot of water to a boil. Have ready a bowl of ice water. Cut a small “X” in the bottom of each tomato and remove the stem. One at a time, place each tomato in the boiling water for 10 to 15 seconds, no longer, then use a slotted spoon to quickly transfer it to the ice water. The skin should slip off easily.
Nutrition per serving: 240 calories, 23g protein, 12g carbohydrates, 8g fat, 1g saturated fat, 45mg cholesterol, 260mg sodium, 1g dietary fiber, 6g sugar.