Poached Cod Fillets with Vegetables
Yield
4 servingsPrep
15 minCook
30 minReady
45 minLow Fat, Low in Saturated Fat, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ½ | cup |
chicken broth
|
|
| 1 | tablespoon |
lemon juice
|
|
| 2 | large |
carrots
cut in julienne strips |
|
| ½ | pound |
mushrooms
sliced |
|
| 3 | each |
celery stalks
cut diagonally in 1/2 inch pieces |
|
| 1 | medium |
onions
finely chopped |
|
| 1 | large |
garlic cloves
crushed |
*
|
| 1 | x |
salt
|
*
|
| ½ | teaspoon |
tarragon leaves
|
|
| 1 | dash |
cayenne pepper
|
*
|
| 1 | pound |
cod fillets
thawed,, drained and cut in serving pieces |
|
| 1 | x |
black pepper
fresh ground |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 118 | ml |
chicken broth
|
|
| 15 | ml |
lemon juice
|
|
| 2 | large |
carrots
cut in julienne strips |
|
| 226.8 | g |
mushrooms
sliced |
|
| 3 | each |
celery stalks
cut diagonally in 1/2 inch pieces |
|
| 1 | medium |
onions
finely chopped |
|
| 1 | large |
garlic cloves
crushed |
*
|
| 1 | x |
salt
|
*
|
| 2.5 | ml |
tarragon leaves
|
|
| 1 | dash |
cayenne pepper
|
*
|
| 453.6 | g |
cod fillets
thawed,, drained and cut in serving pieces |
|
| 1 | x |
black pepper
fresh ground |
*
|
Directions
In saucepan bring to boil broth and lemon juice.
Add carrots; bring to boil, then cover and cook over medium heat until almost tender, 5 to 8 minutes.
Add mushrooms, celery, onion, garlic, 1 teaspoon salt, the tarragon and cayenne.
Cover and cook until celery is crisp tender, about 5 minutes.
Meanwhile sprinkle fish lightly with salt and pepper; place in 15 x 10 x 1-inch pan lined with foil.
Pour vegetables and broth over fish.
Cover with foil and bake in preheated 350℉ (180℃) F oven for 15 minutes or until fish flakes easily with fork.
Serve with pan juices.
