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Cod & Vegetable Skillet Recipe

Cod & Vegetable Skillet Recipe

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Ingredients:

Serving

1/2 lb fresh green beans, trimmed
1 cup fresh baby carrots , cut in half lengthwise
1 medium onion, halved and sliced
3 tbsp butter
1 tbsp king arthur unbleached all-purpose flour
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp pepper
1 cup reduced-sodium chicken broth
1/4 cup white wine or reduced-sodium chicken broth
4 cod or haddock fillets (4 oz 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	231.79 Kcal (970 kJ)
Calories from fat	77.76 Kcal
		% Daily Value*
Total Fat	8.64g	13%
Cholesterol	77.42mg	26%
Sodium	833.41mg	35%
Potassium	639.52mg	14%
Total Carbs	13.79g	5%
Sugars	5.91g	24%
Dietary Fiber	4.11g	16%
Protein	20.3g	41%
Vitamin C	10.6mg	18%
Vitamin A	0.7mg	23%
Iron	1.3mg	7%
Calcium	67.4mg	7%

Amount Per 100 g
Calories	66.34 Kcal (278 kJ)
Calories from fat	22.25 Kcal
		% Daily Value*
Total Fat	2.47g	13%
Cholesterol	22.16mg	26%
Sodium	238.53mg	35%
Potassium	183.04mg	14%
Total Carbs	3.95g	5%
Sugars	1.69g	24%
Dietary Fiber	1.18g	16%
Protein	5.81g	41%
Vitamin C	3mg	18%
Vitamin A	0.2mg	23%
Iron	0.4mg	7%
Calcium	19.3mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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