The recipe Cod and Vegetable Skillet
Cod and Vegetable Skillet recipe is a Dinner meal that takes 20 minutes to make. If you enjoy for Dinner, you will like Cod and Vegetable Skillet!
Cod and Vegetable Skillet
- What Course Is Cod and Vegetable Skillet?
- How Long Does Cod and Vegetable Skillet Recipe Take To Prepare?
- How Long Does Cod and Vegetable Skillet Recipe Take To Cook?
- How Many Servings Does Cod and Vegetable Skillet Recipe Make?
- What Are The Ingredients For Cod and Vegetable Skillet Recipe?
- How Do I Make Cod and Vegetable Skillet?
- What's The Nutritional Info For Cod and Vegetable Skillet?
- What Type Of Cuisine Is Cod and Vegetable Skillet?
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This is a low sodium, low calorie, low sugar, high protein meal.It uses fresh cod or haddock, fresh baby carrots, fresh green beans, any kind of onion, white wine, and a low sodium broth as the only "salty" ingredient. I left out the salt and added a dash of cayenne, then found the sauce I was making for Brussels Sprouts, which contains a bit more heat, was very tasty with the fish.You can substitute any kind of broth, leave out the hot pepper or add more. The auto ingredients forced some weird measurements and skewed nutrition info.I made an Accidental Low Sodium Mushroom sauce originally meant for Brussesl sprouts which went very well with the fish. This makes a fine lunch as well, and in WI, you could have it for breakfast with a Leinies.Original Recipe and Photo from:http://www.tasteofhome.com/Recipes/Cod---Vegetable-SkilletNOTE:You probably know Spark People adds links to your recipes and since I'm on a low sodium, low sugar diet with no artificial sweeteners, I try to use fresh ingredients as much as possible, so I doubt I'd endorse any of their links. What Course Is Cod and Vegetable Skillet?Cod and Vegetable Skillet is for Dinner. How Long Does Cod and Vegetable Skillet Recipe Take To Prepare?Cod and Vegetable Skillet takes 10 minutes to prepare. How Long Does Cod and Vegetable Skillet Recipe Take To Cook?Cod and Vegetable Skillet takes 20 minutes to cook. How Many Servings Does Cod and Vegetable Skillet Recipe Make?Cod and Vegetable Skillet makes 4 servings. What Are The Ingredients For Cod and Vegetable Skillet Recipe?The ingredients for Cod and Vegetable Skillet are: 1 Cup Baby Carrots, sliced in half lengthwise1 Large Onion, sliced to preference, remember they'll be sauteed 1 Bag Green Beans (farmer's market or fresh from the garden is best),. Trim. Or use 1/2 lb. fresh green beans. 1 Large Atlantic Cod or Haddock Fillets; Or 4 four oz. cod or haddock fillets. I used a very large cod cut to fit the skillet. 1-3 Tbsp Unsalted Butter or margarine Drizzle of Olive Oil 1 Tbsp Flour 1/2 tsp. Dried Thyme 1/4 tsp. Freshly Ground Black Pepper 1/4 tsp. Cayenne (can be left out) 3/4 -1 Cup of the Lowest Sodium Broth you can find. I used 3/4 Cup of Roundy's All Natural Chicken Stock w/440 mg Sodium per Cup. Watch out for low sodium boullion that uses MSG. 1/2 - 1/4 White WIne (can substitute 1/4 cup broth if sodium isn't an issue, but the wine makes it more flavorful) ======================================== ACCIDENTAL SAUCE I was making a cream of mushroom sauce for Brussels Sprouts, but it tasted better on the Atlantic Cod 1 Can Cream of Mushroom Low Sodium Soup -- Only 60 mg of Sodium a can 1/2 Cup Fresh Mushrooms Two passes with a Grinder Pepper Corn Medley: Black Peppercorns, Coriander, Pink Peppercorns, White Peppercorns, Allspice, and Green Peppercorns Dash of Cayenne Dash of Nutmeg 3 Baby Carrots for flavoring Note: Will experiment with different mushroom types, celery, fresh celery flakes and wine next time I make this. How Do I Make Cod and Vegetable Skillet?Here is how you make Cod and Vegetable Skillet: I used a 12 " non-stick Calphalon skillet with glass lid- Clean the veggies, drain, dry, slice- Add a drizzle of Olive Oil to a skillet, heat- Add Butter or Margarine, the least amount needed- Add dried veggies to skillet:: Sliced Baby Carrots, Sliced Onions, Trimmed Grean Beans, and Saute for 3 minutes- Stir in Flour and Seasonings, blend well- Add Broth, stir, Add Wine, stir and blend- Bring to a boil and let cook for a few minutes; Watch for it to thicken- Reduce Heat and Add the fish fillets to the skillet- Cover and simmer for 12 minutes; Check to see that fish flakes easily with a fork.NOTE: The fish was done before the carrots and green beans. The cod, however, cooked perfectly with the above instructions. I removed the fish, ate it with the Accidental Sauce and Brussels Sprouts and let the veggies continue to cook with the lid on. They weren't done for another 15 minutes, but were delicious with the cod.Serving Size:?Makes 4 plus 4 oz piecesNumber of Servings: 4What's The Nutritional Info For Cod and Vegetable Skillet?The nutritional information for Cod and Vegetable Skillet is:
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