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Herb-alicious Cod Skillet

Serves 4.

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    Herb-alicious Cod Skillet

    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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