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Food

Herb-alicious Cod Skillet

Serves 4.

Written by
Herb-alicious Cod Skillet
Thyme marries with other health-enhancing herbs in this “land and sea” one-skillet dish. Low in calories and sodium, yet decidedly delicious, it’s a terrific meal option for weight watchers who don’t want to feel deprived!

Ingredients

  • 1 Tbsp (15 mL) camelina oil or extra-virgin olive oil
  • 1 Tbsp (15 mL) butter
  • 1 red onion, peeled and chopped
  • 2 garlic cloves, peeled and chopped
  • 2 small parsnips, peeled and diced
  • 1/2 cup (125 mL) peeled and diced purple-top turnips
  • 1/2 cup (125 mL) peeled and finely diced rutabaga
  • 2 small carrots, peeled and diced
  • 1 tsp (5 mL) chopped fresh thyme (1/3 tsp/1.5 mL dried)
  • 1 Tbsp (15 mL) chopped fresh sage (1 tsp/5 mL dried)
  • 1 tsp (5 mL) chopped fresh dill (1/3 tsp/1.5 mL dried)
  • 1 tsp (5 mL) dried oregano
  • 2 bay leaves
  • 1 lb (450 g) cod or haddock, cut into bite-sized cubes
  • Salt and pepper, to taste
  • 1/2 cup (125 mL) white wine
  • 1/2 cup (125 mL) low-sodium vegetable stock

Nutrition

Per serving:

  • calories 257
  • protein 25g
  • fat 8g
    • saturated fat 3g
    • trans fat 0g
  • carbohydrates 16g
    • sugars 6g
    • fibre 3g
  • sodium 196mg

Directions

01
Heat oil and butter in large skillet over medium heat. Add onion and garlic and stir-fry until onion is translucent and soft, ensuring garlic does not burn. Add prepared vegetables and herbs and stir-fry for a further 10 minutes, or until veggies start to turn a nice golden brown. Remove contents with slotted spoon and set aside on plate.
02
Scrape up any brown bits in pan and add a small amount of oil if pan is dry. Add cubed fish and season with dash of salt and pepper, if using. Fry for about 3 minutes, stirring occasionally.
03
Return vegetables, herbs, and garlic to pan, then pour in wine and stock, scraping the bottom of the pan and gently stirring the entire mix. Bring mixture to a low boil, then reduce heat and simmer on low for about 8 minutes, or until fish is flaky and cooked through and vegetables are tender.
04
Serve immediately with rice, quinoa, or crusty rolls, and add a side salad or steamed greens for a healthy, complete meal.

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