skip-to-main-content
Donate
Why give?

Cod fish with potatoes, fennel and carrots

Simple to make, this seafood and vegetable dinner is elegant enough for special occasions
Recipe and photo provided by CanolaInfo.org
Skillet of cooked cod fillets, fennel potatoes and carrots
4 servings / 40 min

Prep 10 min / Cook 30 min

Ingredients
  • 2 tbsp (25 mL) canola oil
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 small fennel bulb, trimmed and cut into thin slices, a few fronds reserved
  • 4 small potatoes, thinly sliced
  • 2 large carrots, peeled and shaved into large pieces
  • 3/4 cup (175 mL) low-sodium chicken broth
  • 2 Tbsp (25 mL) tomato paste
  • 3 wide strips orange peel, white pith removed
  • 4 cod fish fillets (4 oz/125 g each)
Directions
  1. In large non-stick pan, heat canola oil over medium-high heat. Add onion and garlic and sauté until onion is soft, about 6 to 7 minutes. Add fennel and continue to cook until fennel is tender crisp, about 4 to 5 minutes. Add potatoes and carrots. Continue cooking.
  2. Whisk together chicken broth and tomato paste and add to pan along with orange peel. Simmer 10 minutes, covered.
  3. Place cod fillets on top of vegetables. Cover pan and cook 10 minutes longer or until fish is cooked throughout. To serve, garnish with fennel fronds.
Nutritional info per serving (1 of 4)
  • Calories 330
  • Protein 25 g
  • Total fat 8 g
    Saturated fat 0.5 g
    Cholesterol 50 mg
  • Carbohydrates 40 g
    Fibre 8 g
    Sugars 6 g
    Added sugars 0 g
  • Sodium 160 mg
  • Potassium 1570 mg