Braised cod with leeks

braised cod Enjoy this simple but elegant meal
Servings: 4
Prep time: 15 minutes
Cook time: 25 minutes

1 tablespoon butter
2 cups leeks, split lengthwise, sliced thin and rinsed well
3 medium carrots, rinsed, peeled and cut into thin sticks
4 new (red) potatoes, rinsed and sliced into ½-inch thick circles
2 cups low-sodium chicken broth
2 tablespoons fresh parsley, rinsed, dried and chopped, or 2 teaspoons dried
12 ounces cod fillets, cut into 4 portions (3 ounces each)
½ teaspoon salt
¼ teaspoon ground black pepper


  1. Heat butter in a large sauté pan. Add leeks and carrots, and cook gently for 3–5 minutes, stirring often, until vegetables begin to soften.
  2. Add potatoes, chicken broth, parsley and salt and pepper. Bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are tender, about 10–12 minutes.
  3. Add cod fillets, and cover with a tight-fitting lid. Continue cooking over low heat for another 5 minutes or until the fish is white and flakes easily with a fork (minimum internal temperature of 145 F).
  4. Serve each cod fillet with 1 ½ cups broth and vegetables.

Nutrition information per serving: 158 calories; 4 g total fat; 2 g saturated fat; 42 mg cholesterol; 437 mg sodium; 3 g total fiber; 17 g protein; 13 g carbohydrates; 476 mg potassium

Recipe adapted from “Keep the beat recipes: Deliciously healthy dinners,” U.S. Department of Health and Human Services.