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Cod & Vegetable Skillet for Two

 Cod & Vegetable Skillet for Two
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
2 ServingsPrep/Total Time: 30 min.

Ingredients

  • 1/4 pound fresh green beans, trimmed
  • 1/2 cup fresh baby carrots, cut in half lengthwise
  • 1/4 cup sliced onion
  • 4-1/2 teaspoons butter
  • 1-1/2 teaspoons all-purpose flour
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup reduced-sodium chicken broth
  • 1/8 cup white wine or reduced-sodium chicken broth
  • 2 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 the 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: 2 servings.
Nutritional Facts: 1 fillet with 3/4 cup vegetable mixture equals 220 calories,

2 of 2

Cod & Vegetable Skillet for Two (continued)

Nutritional Facts: 9 g fat (6 g saturated fat), 88 mg cholesterol, 624 mg sodium, 10 g carbohydrate, 3 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
Wine: This recipe pairs well with a full-bodied white wine.: Taste of Home Special Offer: Enjoy this recipe with Rutherford Hill Chardonnay 2012 Napa Valley, a full-bodied classic California Chardonnay with the perfect touch of oak. Buy now and get 6 bottles for $99.99. Order Now