Recipe Source: Deliciously Healthy Dinners
Prep time
Cook time
Yields
Serving Size
15 minutes
25 minutes
4 servings
3 oz cod, 1½ C broth and vegetables
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
158
calories
4 g
Total fat
2 g
Saturated fat
42 mg
Cholesterol
437 mg
Sodium
3 g
Total fiber
17 g
Protein
13 g
Carbohydrates
476 mg
Potassium
Directions
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.
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.
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).
Serve each cod fillet with 1½ cups broth and vegetables.
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