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  • Braised Cod With Leeks

A simple, but elegant, weeknight meal

Recipe Source: Deliciously Healthy Dinners


  • 1 Tbsp butter

  • 2 C leeks, split lengthwise, sliced thin, and rinsed well

  • 3 medium carrots, rinsed, peeled, and cut into thin sticks

  • 4 new (red) potatoes, rinsed and sliced into ½-inch thick circles

  • 2 C low-sodium chicken broth

  • 2 Tbsp fresh parsley, rinsed, dried, and chopped (or 2 tsp dried)

  • 12 oz cod fillets, cut into 4 portions (3 oz each)

  • ½ tsp salt

  • ¼ tsp ground black pepper

Photograph of the completed recipe.
calories 158
Total fat 4 g
Saturated fat 2 g
Cholesterol 42 mg
Sodium 437 mg
Total fiber 3 g
Protein 17 g
Carbohydrates 13 g
Potassium 476 mg


  • 1
    Heat butter in a large sauté pan.  Add leeks and carrots, and cook gently for 3–5 minutes, stirring often, until the vegetables begin to soften.

  • 2
    Add potatoes, chicken broth, parsley, and salt and pepper, and bring to a boil over high heat.  Reduce heat and simmer gently until the vegetables are just tender, about 10–12 minutes.

  • 3
    Add cod fillets, and cover with a tight-fitting lid.  Continue cooking over low heat for an additional 5 minutes or until the fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).

  • 4
    Serve each cod fillet with 1½ cups broth and vegetables.

Tip: Delicious with Asparagus With Lemon Sauce.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.