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Ingredients
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12 ounces fresh or frozen cod, haddock, or pike fillets
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8 ounces round red potatoes, chopped
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2 medium carrots, sliced
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1 small bulb fennel, chopped
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1 medium shallot, sliced
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2 cloves garlic, minced
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2 teaspoons olive oil
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2 (14 ounce) cans reduced-sodium chicken broth
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½ cup dry white wine or water
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1 14.5-ounce can no-salt-added diced tomatoes, undrained
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½ teaspoon snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
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¼ teaspoon crushed red pepper
Directions
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Thaw fish, if frozen. Cut into bite-sized pieces; set aside. In a Dutch oven, cook potatoes, carrots, fennel, shallot, and garlic in hot oil for 6 to 8 minutes or until just tender. Add broth, wine, undrained tomatoes, thyme, and pepper. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Stir in cod. Simmer, uncovered, 3 minutes more or until fish flakes when tested with a fork.
Nutrition Facts (per serving)
217 | Calories |
3g | Fat |
23g | Carbs |
21g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 2 cups | |
Calories 217 | |
% Daily Value * | |
Total Carbohydrate 23g | 8% |
Dietary Fiber 5g | 17% |
Total Sugars 7g | |
Protein 21g | 41% |
Total Fat 3g | 4% |
Saturated Fat 1g | 3% |
Cholesterol 37mg | 12% |
Vitamin A 5683IU | 114% |
Vitamin C 21mg | 23% |
Folate 35mcg | 9% |
Sodium 605mg | 26% |
Calcium 72mg | 6% |
Iron 2mg | 9% |
Magnesium 55mg | 13% |
Potassium 913mg | 19% |
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.