Braised Cod Skillet with Asparagus & Potatoes

Makes 4 servings

Braising is one of my favorite methods of cooking fish because it yields juicy, tender fillets without the worry of overcooking. Cod is one of the tastiest fish in the sea, so it’s important to cook it properly and harness all of that goodness. The delicate flavor of the fish is complemented by basil, white wine and asparagus here, guaranteeing that every plate at the table will be empty!

INGREDIENTS

2 tbsp. olive oil
4 (¾-inch-thick) skinless cod fillets (6–8 oz. each)
½ tsp. kosher salt
¼ tsp. freshly ground black pepper
3 cloves garlic, thinly sliced
2 tbsp. capers
Finely grated zest of 1 medium lemon
½ cup dry white wine
2 cups water
12 oz. small purple potatoes, cut in half or quartered if large
Juice of ½ medium lemon
1 lb. asparagus, trimmed and cut into 1-inch pieces
¼ cup minced fresh basil leaves

INSTRUCTIONS

1. Heat the oil in a large skillet over medium heat until it shimmers. Season the fish with salt and pepper, then add the fish to the pan and cook for 1 minute. Gently flip each fillet with a flat spatula and sear on the second side for 1 minute. Transfer the fish to a plate and set aside.
2. Add garlic, capers and lemon zest to the same skillet, mix to coat with the remaining oil in the pan and cook for 1 minute, until it becomes fragrant.
3. Add wine and deglaze the pan, using a wooden spoon to scrape off all the browned parts from the bottom of the pan. Add water, potatoes, lemon juice, ½ teaspoon salt and ¼ teaspoon pepper. Bring to a boil, then lower the heat and simmer, uncovered, for 10–12 minutes until the potatoes are tender.
4. Add the asparagus and cook for 2 minutes. Return the cod fillets to the pan. Cook until the fish is opaque and warmed through and the asparagus is tender, another 2–3 minutes. 
5. Place each fish fillet in a shallow bowl and divide the potatoes and asparagus among the bowls. Add the basil to the broth in the pan, then pour the broth over the fish. Enjoy!

NUTRITION • PER ONE SERVING

Calories 300
Total Fat 8g (10%)
Saturated Fat 1.116g (6%)
Trans Fat 0.009g
Total Carbohydrate 22g (8%)
Dietary Fiber 5g (18%)
Total Sugars 3g
Includes 0g
Added Sugars (0%)
Cholesterol 55mg (18%)
Sodium 760mg (33%)
Protein 22g (44%)
Vitamin D 2mcg (10%)
Calcium 73mg (6%)
Iron 3.58mg (20%)
Potassium 906mg (20%)
Phosphorus (35%)

This AMAZING Recipe can be found in my Mediterranean Meals on a Budget cookbook here