Cod & Vegetable Skillet
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Cup Baby Carrots, sliced in half lengthwise1 Large Onion, sliced to preference, remember they'll be sauteed1 Bag Green Beans (farmer's market or fresh from the garden is best),. Trim. Or use 1/2 lb. fresh green beans.1 Large Atlantic Cod or Haddock Fillets; Or 4 four oz. cod or haddock fillets. I used a very large cod cut to fit the skillet.1-3 Tbsp Unsalted Butter or margarineDrizzle of Olive Oil1 Tbsp Flour1/2 tsp. Dried Thyme1/4 tsp. Freshly Ground Black Pepper1/4 tsp. Cayenne (can be left out)3/4 -1 Cup of the Lowest Sodium Broth you can find. I used 3/4 Cup of Roundy's All Natural Chicken Stock w/440 mg Sodium per Cup. Watch out for low sodium boullion that uses MSG.1/2 - 1/4 White WIne (can substitute 1/4 cup broth if sodium isn't an issue, but the wine makes it more flavorful)========================================ACCIDENTAL SAUCEI was making a cream of mushroom sauce for Brussels Sprouts, but it tasted better on the Atlantic Cod1 Can Cream of Mushroom Low Sodium Soup -- Only 60 mg of Sodium a can1/2 Cup Fresh MushroomsTwo passes with a Grinder Pepper Corn Medley: Black Peppercorns, Coriander, Pink Peppercorns, White Peppercorns, Allspice, and Green PeppercornsDash of CayenneDash of Nutmeg3 Baby Carrots for flavoringNote: Will experiment with different mushroom types, celery, fresh celery flakes and wine next time I make this.
I used a 12 " non-stick Calphalon skillet with glass lid
- Clean the veggies, drain, dry, slice
- Add a drizzle of Olive Oil to a skillet, heat
- Add Butter or Margarine, the least amount needed
- Add dried veggies to skillet:: Sliced Baby Carrots, Sliced Onions, Trimmed Grean Beans, and Saute for 3 minutes
- Stir in Flour and Seasonings, blend well
- Add Broth, stir, Add Wine, stir and blend
- Bring to a boil and let cook for a few minutes; Watch for it to thicken
- Reduce Heat and Add the fish fillets to the skillet
- Cover and simmer for 12 minutes; Check to see that fish flakes easily with a fork.
NOTE: The fish was done before the carrots and green beans. The cod, however, cooked perfectly with the above instructions. I removed the fish, ate it with the Accidental Sauce and Brussels Sprouts and let the veggies continue to cook with the lid on. They weren't done for another 15 minutes, but were delicious with the cod.
Serving Size: Makes 4 plus 4 oz pieces
Number of Servings: 4
- Clean the veggies, drain, dry, slice
- Add a drizzle of Olive Oil to a skillet, heat
- Add Butter or Margarine, the least amount needed
- Add dried veggies to skillet:: Sliced Baby Carrots, Sliced Onions, Trimmed Grean Beans, and Saute for 3 minutes
- Stir in Flour and Seasonings, blend well
- Add Broth, stir, Add Wine, stir and blend
- Bring to a boil and let cook for a few minutes; Watch for it to thicken
- Reduce Heat and Add the fish fillets to the skillet
- Cover and simmer for 12 minutes; Check to see that fish flakes easily with a fork.
NOTE: The fish was done before the carrots and green beans. The cod, however, cooked perfectly with the above instructions. I removed the fish, ate it with the Accidental Sauce and Brussels Sprouts and let the veggies continue to cook with the lid on. They weren't done for another 15 minutes, but were delicious with the cod.
Serving Size: Makes 4 plus 4 oz pieces
Number of Servings: 4
Nutritional Info Amount Per Serving
- Calories: 191.6
- Total Fat: 11.3 g
- Cholesterol: 50.6 mg
- Sodium: 292.3 mg
- Total Carbs: 8.2 g
- Dietary Fiber: 1.5 g
- Protein: 12.0 g
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