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, The Nutrition Info Looks Off To Me, Especially The Sodium, Which I've Been Watching Closely.This Dish Uses Fresh Cod Or Haddock, Fresh Baby Carrots, Fresh Green Beans, Any Kind Of Onion, Whi
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