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45 deliciously healthy dinners braised cod with leeks Prep time: 15 minutes Cook time: 25 minutes a simple, but elegant, weeknight meal 1 Tbsp butter 2 C leeks, split lengthwise, sliced thin, and rinsed well 3 medium carrots, rinsed, peeled, and cut into thin sticks 4 new (red) potatoes, rinsed and sliced into ½-inch thick circles 2 C low-sodium chicken broth 2 Tbsp fresh parsley, rinsed, dried, and chopped (or 2 tsp dried) 12 oz cod fillets, cut into 4 portions (3 oz each) ½ tsp salt ¼ tsp ground black pepper 1 Heat butter in a large sauté pan. Add leeks and carrots, and cook gently for 3–5 minutes, stirring often, until the vegetables begin to soften. 2 Add potatoes, chicken broth, parsley, and salt and pepper, and bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are just tender, about 10–12 minutes. 3 Add cod fillets, and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes or until the fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F). 4 Serve each cod fillet with 1½ cups broth and vegetables. Tip: Delicious with Asparagus With Lemon Sauce (on page 103). yield: 4 servings serving size: 3 oz cod, 1½ C broth and vegetables each serving provides: calories 158 total fat 4 g saturated fat 2 g cholesterol 42 mg sodium 437 mg total fiber 3 g protein 17 g carbohydrates 13 g potassium 476 mg main dishes seafood