Name: Braised cod with vegetables
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 3 cod fillets; 6 asparagus stems; 6 pieces of tenderstem broccoli; 1 large carrot; 2 cloves of garlic, sliced; ½ red bell pepper; 1 small fennel; olive oil; 1 tsp fennel seeds, lightly crushed; zest and juice of 1 lemon; salt and pepper, to taste

Braised cod with vegetables

22 Feb 2016

by Wholeness

Prep Time

5 minutes

Cook Time

20 minutes

Total Time

25 minutes

Background

This recipe is perfect for the health or weight conscious. Packed with nutrition, yet low in calories this braised cod with vegetables makes a perfect light lunch or supper. Serve it with brown rice, quinoa or wholesome bread. You can use different vegetables if you don't have this selection (for example courgette, green beans, spinach, kale, green peas would all work too). Serve it with brown rice, quinoa or wholesome bread.

Ingredients

3 cod fillets
6 asparagus stems
6 pieces of tenderstem broccoli
1 large carrot
2 cloves of garlic, sliced
½ red bell pepper
1 small fennel
olive oil
1 tsp fennel seeds, lightly crushed
zest and juice of 1 lemon
salt and pepper, to taste

Instructions

Slice the garlic, fennel, carrot and pepper. Snap off the end of the asparagus.
Heat a little oil in a lidded casserole dish, add the fennel seeds. Stir for a few seconds, then add the fennel, garlic, carrot and pepper slices. Put the lid on and gently sauté them for 10 minutes until soft.
Now add the broccoli and asparagus stems. Put the fish on top. Sprinkle with lemon zest, drizzle with the lemon juice. Season to taste with salt and pepper.
Put the lid on and gently braise for about 10 minutes until the fish is just cooked through.