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Ingredients
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3 tablespoons extra-virgin olive oil
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1 cup diced onion
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1 cup diced celery
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½ cup all-purpose flour
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1 tablespoon Worcestershire sauce
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¾ teaspoon reduced-sodium Old Bay seasoning
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¼ teaspoon salt
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¼ teaspoon ground pepper
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4 cups reduced-sodium fish or seafood stock
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1 cup whole milk
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3 cups diced red potatoes
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2 cups chopped green beans
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1 pound Alaskan cod (see Tip), cut into 1-inch pieces
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Chopped fresh dill for garnish
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Chopped plum tomatoes for garnish
Directions
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Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, Worcestershire, Old Bay seasoning, salt and pepper over the vegetables and cook, stirring, for 1 minute more. Add fish (or seafood) stock and milk; bring to a gentle boil, stirring constantly.
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Stir in potatoes and green beans; bring just to a simmer. Simmer, uncovered, stirring occasionally, until the potatoes are tender, 12 to 15 minutes.
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Add cod and cook, stirring frequently, until cooked through, 2 to 4 minutes. Serve topped with dill and tomatoes, if desired.
Tips
Tip: Our favorite sustainable cod is U.S. Pacific cod from Alaskan waters; Atlantic cod (sometimes called scrod) from Iceland and the northeast Arctic are also sustainable choices. For more information about choosing sustainable seafood, visit seafoodwatch.org.
To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.
Nutrition Facts (per serving)
270 | Calories |
9g | Fat |
29g | Carbs |
19g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size 1 1/2 cups | |
Calories 270 | |
% Daily Value * | |
Total Carbohydrate 29g | 11% |
Dietary Fiber 3g | 11% |
Total Sugars 6g | |
Protein 19g | 37% |
Total Fat 9g | 11% |
Saturated Fat 2g | 10% |
Cholesterol 34mg | 11% |
Vitamin A 384IU | 8% |
Vitamin C 13mg | 15% |
Folate 72mcg | 18% |
Sodium 317mg | 14% |
Calcium 89mg | 7% |
Iron 2mg | 9% |
Magnesium 49mg | 12% |
Potassium 734mg | 16% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.