Source: CanolaInfo Test Kitchen | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Cod Fish with Potatoes, Fennel and Carrots

Enjoy this seafood and vegetable dinner with simple ingredients and instructions, but with the taste and look of a restaurant meal.

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

Calories330
Total Fat8 g
Saturated Fat0.5 g
Cholesterol50 mg
Carbohydrates40 g
Fiber8 g
Protein25 g
Sodium150 mg