Cod & Vegetable Skillet Recipe

Cod & Vegetable Skillet Recipe photo by Taste of Home

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This one-dish meal combines lean protein with a colorful vegetable medley. A well-flavored sauce pulls it all together, creating a lovely weeknight dinner. —Taste of Home Test Kitchen

This recipe is:

Quick

Diabetic Friendly

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Cod & Vegetable Skillet Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

20 10 30

Ingredients

1/2 pound fresh green beans, trimmed
1 cup fresh baby carrots, cut in half lengthwise
1 medium onion, halved and sliced
3 tablespoons butter
1 tablespoon all-purpose flour
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup reduced-sodium chicken broth
1/4 cup white wine or reduced-sodium chicken broth
4 cod or haddock fillets (4 ounces each)

Directions

In a large skillet, saute the beans, carrots and onion in butter for 2 minutes. Stir in flour and seasonings until blended; gradually add broth and wine. Bring to a boil; cook and stir for 2 minutes or until thickened.
Add fillets to the pan. Reduce heat; cover and simmer for 10-12 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Cooking for 2: Cod & Vegetable Skillet for Two

Nutritional Facts 1 fillet with 3/4 cup vegetable mixture equals 229 calories, 9 g fat (6 g saturated fat), 88 mg cholesterol, 621 mg sodium, 12 g carbohydrate, 3 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.

Originally published as Cod & Vegetable Skillet in Simple & Delicious October/November 2010, p30