Cod Vegetable Skillet For Two Recipes

COD & VEGETABLE SKILLET FOR TWO

Cod & Vegetable Skillet for Two image

This one-dish meal combines lean protein with a colorful vegetable medley. A well-flavored sauce pulls it all together, creating a lovely weeknight dinner. -Taste of Home Test Kitchen

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 2 servings.

Number Of Ingredients 11

Ingredients

1/4 pound fresh green beans, trimmed
1/2 cup fresh baby carrots, cut in half lengthwise
1/4 cup sliced onion
4-1/2 teaspoons butter
1-1/2 teaspoons all-purpose flour
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup reduced-sodium chicken broth
1/8 cup white wine or reduced-sodium chicken broth
2 cod or haddock fillets (4 ounces each)

Steps:

In a large skillet, saute the beans, carrots and onion in butter for 2 minutes. Stir in the 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.

Nutrition Facts :

BAKED COD AND VEGGIES

Baked Cod and Veggies image

"This tastes great whether prepared in the oven or on the grill," Monica Woods assures from Springfield, Missouri.

Provided by Taste of Home

Categories Dinner

Time 35m

Yield 2 servings.

Number Of Ingredients 12

Ingredients

1 small onion, halved and sliced
1 tablespoon olive oil
1 small sweet red pepper, diced
1 cup sliced fresh mushrooms
1 garlic clove, minced
1/4 teaspoon ground allspice
Dash salt
Dash pepper
2 tablespoons sliced ripe olives, drained
2 tablespoons lemon juice, divided
3 teaspoons minced fresh parsley, divided
2 cod fillets (6 ounces each)

Steps:

In a large skillet, saute the onion in oil until tender. Add the red pepper, mushrooms, garlic, allspice, salt and pepper; cook and stir over medium heat for 5 minutes. Remove from the heat. Stir in the olives, 1 tablespoon lemon juice and 2 teaspoons parsley. Spoon onto the center of a large piece of heavy-duty foil (about 18 in. x 12 in.). , Place cod over vegetables; sprinkle with remaining lemon juice and parsley. Fold foil over and fold in the edges twice, forming a pouch. Place on a baking sheet. Bake at 350° for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.

Nutrition Facts : Calories 232 calories, Fat 9g fat (1g saturated fat), Cholesterol 65mg cholesterol, Sodium 243mg sodium, Carbohydrate 10g carbohydrate (4g sugars, Fiber 2g fiber), Protein 29g protein. Diabetic Exchanges

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