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Herb-alicious Cod Skillet

Serves 4.


    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!


    Herb-alicious Cod Skillet


    • 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


    Per serving:

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



    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.


    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.


    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.


    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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