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Light & Healthy Steamed Cod and Vegetables
Light & Healthy Steamed Cod and Vegetables
This very simple, delicious fish and vegetable dinner comes together quickly with the help of a multi-tiered electric steamer.
Ingredients
- 1.5 lbs cod filet cut into desired serving portions
- 1/2 tablespoon ground coriander
- 1/2 tablespoon ground saffron
- 1/2 tablespoon ground bell pepper
- 1 medium broccoli head
- 3-4 small bell peppers multi-colored for best visual appearance
- 8-10 mushrooms trimmed
- 4 medium carrots washed, not peeled
- 1 medium lemon cut into quarters.
- Sea salt to taste
- black pepper to taste
- Water for steaming per manufacturer’s instructions.
Instructions
- Wash the cod filet, lightly pat dry and set aside.
- In a small bowl combine coriander, saffron and ground bell pepper. Mix well. Evenly sprinkle over the cod.
- Wash all the vegetables. Cut bell pepper in half and remove seeds. Cut broccoli into large florets. Leave carrots whole or cut in large chunks.
- Pour water into bottom of steamer per instructions of your model. Place seasoned cod on bottom shelf of steamer and all of the vegetables in the top basket.
- Season vegetables with salt and black pepper to taste.
- Steam fish for approximately 20 minutes. Depending on the size of the vegetables, 20 minutes should result in tender crisp results. If desired, remove fish and continue steaming vegetables an additional 5 minutes to achieve desired results.
- Cut cooked vegetables into bite size pieces.
- Place fish on each serving plate, add vegetables and squeeze fresh lemon juice over each serving.
- Enjoy.
Disclaimer
Some parts of recipe maybe AI-generated.
Notes
Washing the vegetables well and cutting them into large pieces and leaving the skin on results in the best texture and maintains many nutrients that would otherwise be lost.
Nutrition
Calories: 150kcal (8%)Carbohydrates: 2g (1%)Protein: 32g (64%)Fat: 1g (2%)Saturated Fat: 0.2g (1%)Polyunsaturated Fat: 0.5gMonounsaturated Fat: 0.2gCholesterol: 73mg (24%)Sodium: 95mg (4%)Potassium: 840mg (24%)Fiber: 1g (4%)Sugar: 1g (1%)Vitamin A: 280IU (6%)Vitamin C: 5mg (6%)Calcium: 31mg (3%)Iron: 1mg (6%)
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