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Poached Cod & Green Beans with Pesto

July/August 2014

Your rating: None Average: 5 (3 votes)

Using just one skillet, this easy fish recipe cooks cod right on top of fresh green beans and uses the same pan to make a flavorful sauce. The result is perfectly flaky fish, tender-crisp vegetables, a savory pan sauce and very little cleanup.


Poached Cod & Green Beans with Pesto Recipe

Makes: 4 servings

Serving Size: 4 oz. cod, 1 1/4 cups beans & 2 Tbsp. sauce

Active Time:

Total Time:

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 pound green and/or yellow wax beans, trimmed
  • 3/4 cup thinly sliced shallot
  • 1 1/4 pounds cod (see Tip), cut into 4 portions
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cups low-sodium chicken broth or “no-chicken” broth
  • 1/4 cup prepared pesto
  • Lemon wedges for serving

Preparation

  1. Heat oil in a large skillet over medium-high heat. Add beans and shallot and cook, stirring occasionally, until the shallot starts to soften, 1 to 2 minutes.
  2. Sprinkle both sides of cod with salt and pepper. Spread the beans into a flat layer in the pan and gently place the cod on top. Increase heat to high, add broth, cover and cook until the fish is just cooked through, 4 to 6 minutes.
  3. With a slotted spoon, transfer the cod and beans to a large serving plate or divide among 4 dinner plates; cover to keep warm. Cook the broth over high heat, uncovered, until reduced to about 1/2 cup, about 5 minutes. Remove from heat and stir in pesto. Pour the sauce over the fish and beans and serve with lemon wedges, if desired.

Tips & Notes

  • Wild-caught U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic are all sustainable choices. Visit seafoodwatch.org for more information.

Nutrition

Per serving: 264 calories; 12 g fat (3 g sat, 7 g mono); 61 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 5 g total sugars; 26 g protein; 4 g fiber; 371 mg sodium; 747 mg potassium.

Nutrition Bonus: Vitamin B12 (41% daily value), Vitamin C (29% dv), Vitamin A (26% dv), Potassium (21% dv), Calcium (18% dv), Magnesium (17% dv), Folate (15% dv)

Carbohydrate Servings: 1

Exchanges: 2 1/2 vegetable, 2 1/2 lean meat, 2 fat


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