Ingredients
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4 Codfish Fillets3 oz each
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1 Tablespoon Butter
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2 cups Leekssplit lengthwise, sliced thin, and rinsed well
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3 medium Carrotsrinsed, peeled, and cut into thin sticks
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4 new Red Potatoesrinsed and sliced into ½-inch thick circles
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2 cups low-sodium Chicken Broth
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2 Tablespoons Parsley - Freshrinsed, dried, and chopped
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½ teaspoon Salt
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¼ teaspoon ground black Pepper
Steps for Braised Cod with Leeks
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1
Done
4 Minutes
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Prepare the ingredientsCut codfish fillets in 4 portions, 3oz each. Split leeks lengthwise, slice them thin, and rinse well. Carrots must be rinsed, peeled, and cut into thin sticks. Potatoes must be rinsed and sliced into ½-inch thick circles. Last, the parsley needs to be rinsed, dried, and chopped. |
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2
Done
5 Minutes
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Cook leeks and carrotsHeat butter in a large sauté pan. Add leeks and carrots, and cook gently for 3–5 minutes, stirring often, until the vegetables begin to soften. |
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3
Done
12 Minutes
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Add the restAdd potatoes, chicken broth, parsley, salt, pepper, and bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are just tender, about 10–12 minutes. |
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4
Done
6 Minutes
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Add cod filletsAdd cod fillets, and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes or until the fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F). |
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5
Done
1 Minute
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ServeServe each cod fillet with 1½ cups broth and vegetables. Enjoy! |
Additional Info for Braised Cod with Leeks
Braised Cod with leeks recipe is one of my favorites. Great for slimming diets, it is very healthy, tasty, and great for weeknight meals. If you search for a great and light dinner, this is it.
Content on this recipe…
- Did you Know?
- About Braised Cod with leeks recipe
- Health Benefits
- Braised Cod with Leeks is great for weight-loss diets
- Can I freeze or refrigerate it?
- Notes and Tips
About Braised Cod with leeks recipe
This simple but elegant weeknight meal packs 17 grams of fiber and only 158 calories. Braising is a great way to add flavor to mild-tasting fish, and it’s a mess-free alternative to cooking with oil in a skillet. If you love seafood, then I am sure you’re going to love this simple cod meal.
Braising is one of my favorite methods for cooking fish. If you’re new to cooking seafood or want some extra assurance you’ll be tucking into tender, juicy fillets, you’ve got to try this method.
Embrace fast-and-fancy dinners and your meal plan will never be the same again. These dinners are impressive and feel a little more special than your standard weeknight fare, yet are quick and easy enough to pull together any night of the week.
A quick braise is the best way to keep lean white fish like cod incredibly moist. The fillets cook in a gently simmering sauce, basted by aromatic steam in the covered pan. This is an ideal method for other lean white fish that can dry out easily, such as halibut, haddock, striped bass, or grouper.
Health Benefits
The health benefits of fish have been well known in the fitness community (and the whole world) for many years. Fish is full of lean protein, one of the best sources of Omega-3 Fatty Acids, and many nutrients such as Vitamin D.
Cod is a healthful type of fish with many dietary benefits. It is high in protein and low in fat, which makes it an excellent protein source. Cod is also high in vitamins and minerals that are essential to bodily functioning.
It is a good source of several vitamins, including vitamins E, A, C. It is also an excellent source of multiple B vitamins, especially B-6 and B-12.
Fish naturally contain mercury, partly from consuming other fish. It may be worth limiting the consumption of large fish, such as swordfish, tilefish, and king mackerel. It is important to note that albacore tuna has significantly more mercury than canned light tuna.
However, cod does not contain high amounts of mercury. So, moderate consumption of cod will not cause problems for most people.
Leeks belong to the same family as onions, shallots, scallions, chives, and garlic. This veggie is low in calories but high in nutrients, particularly magnesium and vitamins A, C, and K. It boasts small amounts of fiber, copper, vitamin B6, iron, and folate. Leeks are rich in antioxidants and sulfur compounds, especially kaempferol and allicin. These are thought to protect your body from disease.
Braised Cod with Leeks is great for weight-loss diets
Eat more fish to boost your weight loss. A study published in the International Journal of Obesity in 2007 showed that including fish may make a difference on the scale. Overweight men who ate 5 ounces of salmon or cod three times a week for eight weeks lost 2.2 more pounds after a month than the men who did not add fish to their low-calorie eating plans. Braised cod with leeks will help your slimming meal plan to accelerate the weight loss.
Can I freeze or refrigerate it?
- Properly stored, cooked cod will last for 3 to 4 days in the refrigerator.
- How long does cooked cod last in the freezer? Properly stored, it will maintain the best quality for about 2 to 3 months but will remain safe beyond that time (up to 5 months).
- How long does cooked cod last at room temperature? Bacteria grow rapidly at temperatures between 40 °F and 140 °F; cooked cod should be discarded if left for more than 2-3 hours at room temperature.
Notes and Tips
- Any firm-fleshed white fish, like halibut, sea bass, or monkfish can be used in this recipe instead of cod.
- Leftovers can be stored in a covered container in the refrigerator for up to 2 days.
- For slimming purposes, use this recipe one to three times a week.
