Lemon-Herb Poached Cod

Flaky, tender cod fillets gently poached in a vibrant lemon-herb broth, served with creamy mashed sweet potatoes and steamed green beans for a complete, light meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 7
• Cuisine: American
• Difficulty: Easy
• Cost: $4.17/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Protein

Tags

• healthy
• quick
• fresh
• savory
• steam

Ingredients

• 2 pound cod fillets
• 4 cup water
• 1 lemon (sliced)
• 0.5 cup fresh parsley (chopped)
• 2 teaspoon salt (divided)
• 0.5 teaspoon black pepper
• 3 sweet potatoes (large, peeled and cut into 1-inch chunks)
• 0.25 cup milk
• 2 tablespoon butter
• 1 pound green beans (trimmed)

Instructions

1. Fill a large skillet with the water, lemon slices, half of the fresh parsley, 1 teaspoon of salt, and black pepper. Bring to a gentle simmer over medium heat.
2. Carefully add the cod fillets to the simmering liquid. Cover and poach for 10-12 minutes, or until the fish is opaque and flakes easily. Remove the fish gently to a plate.
3. While the cod poaches, place the sweet potatoes in a large pot and cover with water. Add 1 teaspoon salt. Bring to a boil, then reduce heat and simmer for 10-15 minutes, or until very tender. Drain well.
4. Add the milk and butter to the drained sweet potatoes. Mash until smooth and creamy. Taste and adjust seasoning.
5. Steam the green beans until tender-crisp, about 5-7 minutes. Season with a pinch of salt.
6. Serve the poached cod alongside the mashed sweet potatoes and steamed green beans, garnished with remaining fresh parsley.

Notes

Poaching ensures the fish remains moist and very tender, ideal for easy chewing. This recipe is best enjoyed fresh, but leftovers can be gently reheated.

Nutrition (per serving)

• Calories: 295
• Protein: 28.1 g
• Carbohydrates: 29.8 g
• Fat: 7.1 g
• Fiber: 5.4 g
• Sodium: 760 mg
• Saturated Fat: 3.7 g
• Sugar: 7.5 g
• Cholesterol: 65 mg