Poached Cod with Cabbage and Peas Recipe

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Poached Cod with Cabbage and Peas
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Ingredients:

Directions:

  1. Shred the cabbage, reserving half in a resealable plastic bag for another use. Heat the oil and butter in a large skillet over medium heat. Add the remaining cabbage, the pepper, and 1/2 teaspoon of the salt and saut until soft and golden, 5 to 6 minutes. Add the peas and cook another minute. Remove from skillet to a plate, cover with foil, and set aside.
  2. Add the chicken broth, lemon juice, and remaining salt to the skillet and bring to a simmer. Place the cod in the pan and poach, covered, until opaque, about 4 minutes total, flipping carefully once. (Cook in batches if necessary.) Remove the cod from the pan, reserving 3 fillets for another use.
  3. Boil the poaching liquid over high heat until slightly thickened, about 2 minutes. Serve the cod over the cabbage, drizzling some of the cooking liquid over each fillet.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 218.78 Kcal (916 kJ)
Calories from fat 57.4 Kcal
% Daily Value*
Total Fat 6.38g 10%
Cholesterol 103.04mg 34%
Sodium 1328.79mg 55%
Potassium 614.23mg 13%
Total Carbs 3.46g 1%
Sugars 1.3g 5%
Dietary Fiber 0.86g 3%
Protein 31.33g 63%
Vitamin C 17.2mg 29%
Iron 0.3mg 2%
Calcium 29.1mg 3%
Amount Per 100 g
Calories 60.73 Kcal (254 kJ)
Calories from fat 15.93 Kcal
% Daily Value*
Total Fat 1.77g 10%
Cholesterol 28.6mg 34%
Sodium 368.86mg 55%
Potassium 170.51mg 13%
Total Carbs 0.96g 1%
Sugars 0.36g 5%
Dietary Fiber 0.24g 3%
Protein 8.7g 63%
Vitamin C 4.8mg 29%
Iron 0.1mg 2%
Calcium 8.1mg 3%

* 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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Recipe Tags

Weightwatchers Points

  • 4.7
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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