Braised Cod With Leeks
A simple, but elegant, weeknight meal
Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
15 minutes 25 minutes 4 servings 3 oz cod, 1 1/2 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 1/2-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)
1/2 tsp salt
1/4 tsp ground black pepper
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 1 1/2 cups broth and vegetables.
Tip: Delicious with Asparagus With Lemon Sauce.
Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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