Orange Carrot Poached Cod

  • Prep Time:
    25 minutes

  • Cook Time:
    15 minutes

  • Yield:
    Makes 2 servings

Ingredients

  • 2/3 cup R.W. Knudsen Family® Organic Orange Carrot Juice Blend
  • 3/4 teaspoon reduced-sodium soy sauce
  • 1/2 teaspoon finely grated ginger root
  • 1/8 teaspoon dark sesame oil
  • 2 cups carrot chips or sliced carrots
  • 2 cups small zucchini, halved lengthwise and cut into 1/4-inch slices
  • 2 (4 to 5 ounce) cod fillets (1-inch thick), rinsed and patted dry
  • Salt and pepper to taste
  • 1 tablespoon cold water
  • 1 1/2 teaspoons cornstarch
  • 1 teaspoon chopped cilantro

Directions

  1. COMBINE juice blend, soy sauce, gingerroot and sesame oil in large skillet. Combine carrots and zucchini. Season fillets and vegetables lightly with salt and pepper. Place vegetables in one half of skillet, fish fillets in other half.
  2. HEAT skillet over high heat until liquid begins to boil. Reduce to simmer. Cover with tight-fitting lid. Cook 13 to 15 minutes or until fish is opaque and flakes easily with fork.
  3. DIVIDE fish and vegetables onto 2 serving plates. Mix water and cornstarch in small bowl. Whisk into skillet. Cook and stir until thickened. Spoon over fish and vegetables. Garnish with cilantro.

Nutritional Information

Serving Size: 1/2 of recipe
Calories Per Serving: 210
Total Fat Grams: 1.5g
Calories From Fat Grams: 15
Cholesterol: 50mg
Cholesterol Percent Daily Value: 17%
Sodium: 250mg
Sodium Percent Daily Value: 10%
Carbohydrates: 27g
Carbohydrates Percent Daily Value: 9%
Dietary Fiber: 4g
Dietary Fiber Percent Daily Value: 16%
Sugars: 16g
Protein: 23g
Vitamin A Percent Daily Value: 450%
Calcium Percent Daily Value: 10%
Vitamin C Percent Daily Value: 80%
Iron Percent Daily Value: 8%

*Percent Daily Values are based on a 2,000 calorie diet.

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