Ingredients
- 1 Cup Baby Carrots, sliced in half lengthwise
1 Large Onion, sliced to preference, remember they'll be sauteed
1 Bag Green Beans (farmer's market or fresh from the garden is best),. Trim. Or use 1/2 lb. fresh green beans.
1 Large Atlantic Cod or Haddock Fillets; Or 4 four oz. cod or haddock fillets. I used a very large cod cut to fit the skillet.
1-3 Tbsp Unsalted Butter or margarine
Drizzle of Olive Oil
1 Tbsp Flour
1/2 tsp. Dried Thyme
1/4 tsp. Freshly Ground Black Pepper
1/4 tsp. Cayenne (can be left out)
3/4 -1 Cup of the Lowest Sodium Broth you can find.
I used 3/4 Cup of Roundy's All Natural Chicken Stock w/440 mg Sodium per Cup. Watch out for low sodium boullion that uses MSG.
1/2 - 1/4 White WIne (can substitute 1/4 cup broth if sodium isn't an issue, but the wine makes it more flavorful)
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ACCIDENTAL SAUCE
I was making a cream of mushroom sauce for Brussels Sprouts, but it tasted better on the Atlantic Cod
1 Can Cream of Mushroom Low Sodium Soup -- Only 60 mg of Sodium a can
1/2 Cup Fresh Mushrooms
Two passes with a Grinder Pepper Corn Medley: Black Peppercorns, Coriander, Pink Peppercorns, White Peppercorns, Allspice, and Green Peppercorns
Dash of Cayenne
Dash of Nutmeg
3 Baby Carrots for flavoring
Note: Will experiment with different mushroom types, celery, fresh celery flakes and wine next time I make this.
Description
This Is A Low Sodium, Low Calorie, Low Sugar, High Protein Meal.It Uses Fresh Cod Or Haddock, Fresh Baby Carrots, Fresh Green Beans, Any Kind Of Onion, White Wine, And A Low Sodium Broth As The Only
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