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.
INGREDIENTES
- 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)
INSTRUCCIONES
- 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.
RINDE
4 servings
TAMAÑO DE LA PORCIÓN
1 cod fillet and 1 cup (250 mL) vegetables
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 330 |
| Grasa total | 8 g |
| Grasa saturada | 0.5 g |
| Colesterol | 50 mg |
| Carbohidratos | 40 g |
| Fibra | 8 g |
| Proteína | 25 g |
| Sodio | 150 mg |
