Cod Livornese a stylish main dish that is still practical

Dinner in less than half an hour does not need to be a hurried job that sacrifices freshness, nutrition and taste. Here's a stylish example of a main dish that serves up plenty of flavor and goodness in just about 30 minutes.

How to do it is spelled out in a practical guide whose title gets straight to the point: "Good Housekeeping Rush Hour Dinners" (Hearst Books, 2005, $14.95). This handy ring-bound cookbook features 150 recipes for poultry, meat, seafood, pasta and vegetarian options, with desserts that even include apricot souffles.

Bonus: You may find you can do it in under half an hour: The subtitle specifies that the promise is for "Great Meals in 30 Minutes or Less."

Note: Fish fillets, especially thick ones like cod, may have a few bones. Before cooking run your fingers over the flesh, and if you find any strays, use tweezers to remove them.

Cod Livornese

(Start to finish 30 minutes)

2 teaspoons olive oil

1 medium onion, cut in half and thinly sliced

2 garlic cloves, crushed with garlic press

1/3 cup dry white wine

14 1/2-ounce can diced tomatoes

1/4 cup pitted Kalamata olives

1/4 cup loosely packed fresh parsley leaves, chopped

2 tablespoons drained capers

1/4 teaspoon crushed red pepper

4 pieces cod or scrod fillet (about 6 ounces each)

1/4 teaspoon salt

1 lemon cut into wedges

In nonstick 12-inch skillet, heat oil over medium-high heat. Add onion and cook, stirring occasionally, until lightly browned and tender, about 8 minutes. Stir in garlic; cook 30 seconds. Add wine; cook 1 minute. Stir in tomatoes with their juice, olives, parsley, capers and crushed red pepper; heat to boiling.

Place cod fillets over tomato mixture; sprinkle with salt. Cover skillet and cook just until cod turns opaque throughout, 8 to 9 minutes. To serve, squeeze lemon over cod.

Makes 4 main-dish servings.

Nutrition information per serving: About 210 cal., 32 g pro., 9 g carbo., 5 g total fat (1 g saturated), 2 g fiber, 73 mg chol., 845 mg sodium.