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Cod Fish with Potatoes, Fennel and Carrots
Courtesy of CanolaInfo
Servings: 4
Prep Time: 15 Min.
Cook Time: 30 Min.
What you need:
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2 Tbsp. canola oil (30 mL)
1 medium onion, thinly sliced
2 cloves garlic, minced
1 small fennel bulb, trimmed and cut into thin slices, a few fronds reserved
4 small potatoes, thinly sliced
2 large carrots, peeled and shaved into large pieces
3/4 c. low-sodium chicken broth (175 mL)
2 Tbsp. tomato paste (30 mL)
3 wide strips orange peel, white pith removed
4 cod fish fillets (4 oz/125 g each)
What to do:
1. In large non-stick pan, heat canola oil over medium-high heat. Add onion and garlic and sauté until onion is soft, about 6 to 7 minutes. Add fennel and continue to cook until fennel is tender crisp, about 4 to 5 minutes. Add potatoes and carrots. Continue cooking.
2. Whisk together chicken broth and tomato paste and add to pan along with orange peel. Simmer 10 minutes, covered.
3. Place cod fillets on top of vegetables. Cover pan and cook 10 minutes longer or until fish is cooked throughout. To serve, garnish with fennel fronds.

* Recipe courtesy of CanolaInfo.
Nutritional information:
Calories: 330;   Total Fat: 8g;   Cholesterol: 50mg;   Total Carbs: 40g;   Fiber: 8g;   Protein: 25g;   Sodium: 150mg;  
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