Poached cod with leeks, carrots and potatoes in a light broth
30 min · 27 g protein · 284 cals / serving
A gentle supper in a shallow bowl: thin slices of leek, carrot and small potato simmered in broth until spoon-soft, then cod poached on top until it falls into large white flakes. Finished with a knob of butter, lemon and dill. Clean, mild and comforting.
Ingredients
- 2 small gold potatoes, peeled, sliced 5 mm (1/4 inch) thick
- 2 small carrots, thinly sliced
- 1 small leek, white and pale green, thinly sliced and rinsed
- 1 2/3 cups chicken broth, or fish stock
- a pinch salt
- 1 small zucchini, in half-moons
- 2 fillets (10 oz) cod, skinless, thick pieces
- a pinch white pepper
- 2 tsp butter
- 2 tsp lemon juice
- 2 tbsp fresh dill, chopped
Steps
- Put the potatoes, carrot, leek, broth and salt in a wide pan with a lid. Bring to a simmer, cover and cook for 8 minutes.
- Add the zucchini and cook 3 minutes more, until all the vegetables are soft enough to cut with a spoon.
- Season the cod with a little salt and the white pepper and lay it on top of the vegetables. Cover and poach on the lowest simmer for 6–8 minutes, until the fish is opaque and flakes easily (145°F in the thickest part).
- Lift the fish into two shallow bowls, stir the butter, lemon juice and most of the dill into the pan, and spoon the vegetables and broth round the fish. Finish with the rest of the dill.
Good to know
Can I use frozen cod?
Yes. Thaw it overnight in the fridge and pat it dry, or poach from frozen and add 4–5 minutes. Any firm white fish works: haddock, pollock, hake.
Can I leave out the butter?
You can; the broth is still good with lemon and dill. It moves a little, at about 89 instead of 85.
How do I know the vegetables are soft enough?
A slice of carrot should break when you press it against the side of the pan with a spoon. Thin slicing is what makes that happen in 10 minutes.
Per
- Calories
- 52
- Protein
- (40%)
- 5 g
- Fat
- (20%)
- 1 g
- Carbohydrates
- (40%)
- 5 g
- of which sugar
- 1 g
- Fiber
- 1 g
- Sodium
- 201 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 568 kcal goes into the pot and 1215 g of ingredients comes out as about 1100 g of food: 52 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.