Braised Cod with Leeks
This simple but elegant weeknight meal packs 17 grams of fiber and only 158 calories. Recipe yields 4 servings. 1 serving = 3 ounces cod and 1.5 cups broth.
Ingredients:
1 tbsp butter
2 cups leeks, split lengthwise, sliced thin and rinsed well
3 medium carrots, rinsed, peeled and cut into thin sticks
4 red potatoes, rinsed and sliced into 1/2-inch-thick circles
2 cups low-sodium chicken broth
2 tbsp fresh parsley, rinsed, dried and chopped
12 oz. cod fillets, cut into 4 portions
1/2 tsp salt
1/4 tsp ground black pepper
Instructions:
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, 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 1.5 cups broth and vegetables.
Source: healthyeating.nhlbi.nih.gov