Tuesday, January 5, 2016

Healthy & Delicious: Cod Provencal

The holidays are over.
Let's get back to healthy eating.

Truthfully, I always eat pretty healthy.

People ask me how I maintain the same weight for all these years, and I tell them it's because I don't eat any processed foods (plus I have good genes).

I don't make my own bread, but I buy it at a local place and there are 4 ingredients in it: yeast, salt, flour and water.

I will never be one of those people who deny myself a slice of that delicious cake or extra bowl of pasta, because I enjoy food too much.
You have to be comfortable with yourself and your weight.

It's not about being skinny, it's about being healthy.

and when my pants get a little too tight, I skip the night-time eating and cut back on some extras (like wine and sweets).

I always feel good about eating fish and vegetables. It's like a freebie.

Without dieting, you can maintain (or even lose weight) if you make more meals like this one.

High protein from the beans and fish and it's even better the next day for lunch.
So now you have 2 healthy meals!

I am no life coach, I say it like it is.....but trust me, if you eat this meal instead of that frozen dinner you were going to plop in the microwave, or that slice of pizza, you will be better off.....

This is such an easy weeknight dinner, and nice enough for company. Can also be made ahead!

You probably have all the canned goods already in the house, so just go out and buy some good quality fish.

You can use any sustainable fish here. Cod, halibut, swordfish, snapper......just please no tilapia.

This is the original 30 minute meal, created by moi, all done in one pot.

Make it.

Cod Provencal: serves 4

2 lbs. of cod, or fish of your choice (I serve 1/2 lb. per person)
kosher salt & pepper
1 onion, chopped
3 cloves garlic, chopped
1 carrot, peeled and chopped
1/3 cup white wine
14 oz. can of chicken broth (I like Swanson's 33% lower sodium Natural Goodness)
14 oz. can of cannelinni beans, rinsed and drained
1 can of artichoke hearts, drained and sliced in half
14 oz. can of chopped tomatoes
1/4 cup pitted kalamata olives
1/4 cup of green Picholine olives, pitted
fresh thyme sprigs

Season your fish filets w/ kosher salt & pepper, set aside.

In a large saute pan, heat enough olive oil to coat the pan. Saute the onion, carrots and garlic on medium-low heat until the onions are starting to soften.

Add in the canned goods and olives and simmer about 15 minutes, you want the carrots to no longer be crunchy.

Gently place the cod filets in the middle of the pan, without disturbing them and cook for 6-8 minutes on low heat until cooked thru (this will depend on the thickness of your fish).

Keep the lid on the pan until ready to serve.

I served this with toasted baguette slices w/ olive paste (which I forgot to show you!)....but you can just imagine.



Anonymous said...

Hi Stacey!

Looks excellent!! and funny that I am eating my lunch right now and it is
practicaly the same dish but the italian version with baccala! lol
my motherinlaw made it ,soo good.

Michele :)

Jane Doe-owitz said...

Hi Stacey! I loathe olives (and capers...), any thoughts on substitutes to keep the dish lively?

Carla said...

I made almost the same thing with chicken two nights ago and it was fabulous.

Faith Bahadurian said...

I used to bake cod with many of these same ingredients, but haven't done that in ages. I now look forward to trying your version, which sounds - and looks - delicious. Thank you!