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Herb-alicious Cod Skillet

Serves 4.

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    Thyme marries with other health-enhancing herbs in this “land and sea” one-skillet dish. Low in calories and sodium, yet decidedly delicious, it’s a terrific meal option for weight watchers who don’t want to feel deprived!

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    Herb-alicious Cod Skillet

    Ingredients

    • 1 Tbsp (15 mL) camelina oil or extra-virgin olive oil
    • 1 Tbsp (15 mL) butter
    • 1 red onion, peeled and chopped
    • 2 garlic cloves, peeled and chopped
    • 2 small parsnips, peeled and diced
    • 1/2 cup (125 mL) peeled and diced purple-top turnips
    • 1/2 cup (125 mL) peeled and finely diced rutabaga
    • 2 small carrots, peeled and diced
    • 1 tsp (5 mL) chopped fresh thyme (1/3 tsp/1.5 mL dried)
    • 1 Tbsp (15 mL) chopped fresh sage (1 tsp/5 mL dried)
    • 1 tsp (5 mL) chopped fresh dill (1/3 tsp/1.5 mL dried)
    • 1 tsp (5 mL) dried oregano
    • 2 bay leaves
    • 1 lb (450 g) cod or haddock, cut into bite-sized cubes
    • Salt and pepper, to taste
    • 1/2 cup (125 mL) white wine
    • 1/2 cup (125 mL) low-sodium vegetable stock

    Nutrition

    Per serving:

    • calories257
    • protein25g
    • fat8g
      • saturated fat3g
      • trans fat0g
    • carbohydrates16g
      • sugars6g
      • fibre3g
    • sodium196mg

    Directions

    01

    Heat oil and butter in large skillet over medium heat. Add onion and garlic and stir-fry until onion is translucent and soft, ensuring garlic does not burn. Add prepared vegetables and herbs and stir-fry for a further 10 minutes, or until veggies start to turn a nice golden brown. Remove contents with slotted spoon and set aside on plate.

    02

    Scrape up any brown bits in pan and add a small amount of oil if pan is dry. Add cubed fish and season with dash of salt and pepper, if using. Fry for about 3 minutes, stirring occasionally.

    03

    Return vegetables, herbs, and garlic to pan, then pour in wine and stock, scraping the bottom of the pan and gently stirring the entire mix. Bring mixture to a low boil, then reduce heat and simmer on low for about 8 minutes, or until fish is flaky and cooked through and vegetables are tender.

    04

    Serve immediately with rice, quinoa, or crusty rolls, and add a side salad or steamed greens for a healthy, complete meal.

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.