Braised Cod with Leeks and Carrots

This comforting dish delivers high-quality lean protein from cod alongside nutrient-dense root vegetables in a light, low-fat broth.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tbsp butter · 106 kcal in the whole recipe
• 2 cups leeks, split lengthwise, sliced thin, and rinsed well · 166 kcal in the whole recipe
• 3 medium carrots, rinsed, peeled, and cut into thin sticks · 88 kcal in the whole recipe
• 2 cups low-sodium chicken broth · 30 kcal in the whole recipe
• 2 tbsp fresh parsley, rinsed, dried, and chopped · 3 kcal in the whole recipe
• 12 oz cod fillets, cut into 4 portions · 238 kcal in the whole recipe
• ½ tsp salt
• ¼ tsp ground black pepper

Method

1. Melt the butter in a large sauté pan over medium heat. Add the sliced leeks and carrots, cooking gently for 3 to 5 minutes, stirring often, until they begin to soften.

   

2. Stir in the chicken broth, parsley, salt, and black pepper. Bring the mixture to a boil over high heat, then reduce the heat and simmer gently for 10 to 12 minutes until the vegetables are just tender.

   

3. Place the cod fillets on top of the vegetables and cover tightly with a lid. Cook on low heat for about 5 minutes until the fish is opaque and flakes easily with a fork.

   

4. Ladle the flavorful broth and tender vegetables into bowls, top each with a cod fillet, and serve warm.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.