COD & VEGETABLE SKILLET

Cod & Vegetable Skillet image

This one-dish meal combines lean protein with a colorful vegetable medley. A well-flavored sauce pulls it all together, creating a lovely weeknight dinner. -Taste of Home Test Kitchen

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 11

Ingredients

1/2 pound fresh green beans, trimmed
1 cup fresh baby carrots, cut in half lengthwise
1 medium onion, halved and sliced
3 tablespoons butter
1 tablespoon all-purpose flour
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup reduced-sodium chicken broth
1/4 cup white wine or reduced-sodium chicken broth
4 cod or haddock fillets (4 ounces each)

Steps:

In a large skillet, saute the beans, carrots and onion in butter for 2 minutes. Stir in flour and seasonings until blended; gradually add broth and wine. Bring to a boil; cook and stir for 2 minutes or until thickened., Add fillets to the pan. Reduce heat; cover and simmer for 10-12 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 229 calories, Fat 9g fat (6g saturated fat), Cholesterol 88mg cholesterol, Sodium 621mg sodium, Carbohydrate 12g carbohydrate (6g sugars, Fiber 3g fiber), Protein 24g protein. Diabetic Exchanges