14 RiversideHealthcare.org Ingredients 1 tablespoon butter 2 cups leeks, split lengthwise, sliced thin and rinsed well 3 medium carrots, rinsed, peeled and cut into thin sticks 4 new (red) potatoes, rinsed and sliced into ½-inchthick circles 2 cups low-sodium chicken broth 2 tablespoons fresh parsley, rinsed, dried and chopped (or 2 teaspoons dried) 12 ounces of cod fillet, cut into 4 portions (3 ounces each) ½ teaspoon salt ¼ teaspoon ground black pepper Braised cod with leeks Directions ● Heat butter in a large sauté pan. Add leeks and carrots, and cook gently for 3 to 5 minutes, stirring often, until the vegetables begin to soften. ● Add potatoes, chicken broth, parsley, salt and pepper, and bring to a boil over high heat. ● Reduce heat and simmer gently until the vegetables are just tender, about 10 to 12 minutes. ● Add cod fillet portions, and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes or until the fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 degrees). ● Serve each cod fillet portion with 1½ cups broth and vegetables. Makes 4 servings. Nutrition information Serving size: 3 ounces cod, 1½ cups broth and vegetables. Amount per serving: 158 calories, 4g total fat (2g saturated fat), 42mg cholesterol, 13g carbohydrates, 17g protein, 3g dietary fiber, 437mg sodium. Source: National Heart, Lung, and Blood Institute G R L I V I N G 34
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