1 tablespoon olive oil


1 small leek (white and light green parts only), thinly sliced*

½ bulb fennel, thinly sliced

½ small red chile pepper, seeded and cut into very thin slivers

¾ teaspoon dried dillweed (or 2 teaspoon chopped fresh dill)

5 cherry tomatoes, quartered

4 ounces skinless cod fillet *(See note at end of recipe about sustainable cod.)

Freshly ground black pepper

2 tablespoons white wine (or 1½ teaspoon white wine vinegar)

In a small pan, heat the oil over medium heat. Cook the leek, fennel, chile pepper and dill, stirring often, for 7 to 8 minutes or until the fennel is starting to soften. Add the tomatoes, cover, reduce heat to low and cook gently for 15 minutes. Lay the cod fillet on top of the vegetables and sprinkle with black pepper. Pour the wine around the fish. Cover and cook gently for 5 to 7 minutes or until the fish is opaque and flakes easily when tested with a fork. Makes 1 serving.

Calories 288

Carbohydrate 14 g

Fiber 4 g

Protein 22 g

Fat 14 g

Saturated fat 2 g

Cholesterol 52 mg

Sodium 234 mg

3 Meat & Alternatives

1 Fat

1 Extra


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