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Poached Cod Fillets with Vegetables

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Submitted by Frank111

YIELD

4 servings

PREP

15 min

COOK

30 min

READY

45 min

Ingredients

½ 118
CUP ML CHICKEN BROTH
1 15
TABLESPOON ML LEMON JUICE
2 2
LARGE LARGE CARROTS
cut in julienne strips
½ 226.8
POUND G MUSHROOMS
sliced
3 3
EACH EACH CELERY STALKS
cut diagonally in 1/2 inch pieces
1 1
MEDIUM MEDIUM ONIONS
finely chopped
1 1
LARGE LARGE GARLIC CLOVES
crushed *
1 1
X X SALT *
½ 2.5
TEASPOON ML TARRAGON LEAVES
1 1
DASH DASH CAYENNE PEPPER *
1 453.6
POUND G COD FILLETS
thawed,, drained and cut in serving pieces
1 1
X 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 298g (10.5 oz)
Amount per Serving
Calories 173 9% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 54mg 18%
Sodium 199mg 8%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 10%
Sugars g
Protein 59g
Vitamin A 125% Vitamin C 19%
Calcium 4% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Trans-fat Free, Good source of fiber
 

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