Cod Fish with Potatoes, Fennel and Carrots
Ingredients
- 2 Tbsp canola oil 30 mL
- 1 medium onion, thinly sliced
- 2 cloves garlic, minced
- 1 small fennel bulb, trimmed and cut into thin slices, a few fronds reserved
- 4 small potatoes, thinly sliced
- 2 large carrots, peeled and shaved into large pieces
- 3/4 cup low-sodium chicken broth 175 mL
- 2 Tbsp tomato paste 30 mL
- 3 wide strips orange peel, white pith removed
- 4 cod fish fillets (4 oz/125 g each)
Instructions
- 1. In large non-stick pan, heat canola oil over medium-high heat. Add onion and garlic and sauté until onion is soft, about 6 to 7 minutes. Add fennel and continue to cook until fennel is tender crisp, about 4 to 5 minutes. Add potatoes and carrots. Continue cooking.
- 2. Whisk together chicken broth and tomato paste and add to pan along with orange peel. Simmer 10 minutes, covered.
- 3. Place cod fillets on top of vegetables. Cover pan and cook 10 minutes longer or until fish is cooked throughout. To serve, garnish with fennel fronds.
Yield
4 servings
serving size
1 cod fillet and 1 cup (250 mL) vegetables
nutritional analysis
Per Serving
| Calories | 330 |
| Total Fat | 8 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 50 mg |
| Carbohydrates | 40 g |
| Fiber | 8 g |
| Protein | 25 g |
| Sodium | 150 mg |
