Here flaky, firm white cod fillets are simmered in a sumptuous broth that’s made magically golden and aromatic with a generous pinch of saffron, along with onion, carrot, fennel, white beans, and thyme. A subtle touch of tomato paste adds sweet, earthy depth. The dish has the elegant essence of a bouillabaisse, but with a heartiness from the beans and an under-thirty-minute cooking time that makes it ideal for a busy weeknight. Serve with crusty whole-grain bread for sopping up the broth, if you’d like. This recipe is excerpted from Ellie Krieger's Whole In One: Complete Healthy Meals in a Single Pot, Sheet Pan, or Skillet. (Hachette Books, 2019)
Serves 4
• 2 tablespoons olive oil
• 1 small onion, diced
• 1 large carrot, peeled and diced
• 1 small bulb fennel, diced, some fronds reserved for garnish
• 1 garlic clove, minced
• 1 tablespoon tomato paste
• 2 cups seafood or fish stock
• 1 (15-ounce) can low-sodium white beans, such as cannellini or small white beans, drained and rinsed
• 1 large thyme sprig
• ¾ teaspoon salt, divided, plus more to taste
• ¼ teaspoon freshly ground black pepper
• 1/8 teaspoon saffron threads
• 4 (6-ounce) cod fillets, or other white, firm fish, such as halibut
or monkfish
1. Heat the oil in a large, high-sided skillet over medium heat. Add the onion and cook until it is softened, 3 minutes. Add the carrot and fennel and cook for 4 minutes more. Stir in the garlic and cook for 30 seconds, then stir in the tomato paste. Add the fish stock, beans, thyme, ½ teaspoon of the salt, 1/8 teaspoon of the pepper, and the saffron and bring to a boil. Cook, uncovered, over medium-high heat, until the stock is reduced slightly, 5 minutes. (The base may be made up to 2 days ahead and refrigerated or frozen for up to 3 months.)
2. Season the fish with the remaining ¼ teaspoon of salt and 1/8 teaspoon of pepper. Arrange the fish in the pan, nestling it into the liquid as much as possible (it is okay if it isn’t covered completely). Return the liquid to a boil, then lower the heat to medium-low, cover the pan, and cook until the fish flakes easily with a fork, about 7 minutes. Remove the thyme sprig and season with additional salt to taste, depending on the saltiness of the stock.
3. To serve, use a large slotted spatula to transfer a piece of fish into each of four shallow bowls, ladle the broth and vegetables into each bowl, and garnish with the fennel fronds.
Nutrition Information
Serving size: 1 piece fish and 1 cup vegetables and broth
Per serving: Calories 320; Total Fat 9 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 37 g; Carb 23 g; Fiber 7 g; Cholesterol 80 mg; Sodium 760 mg; Total Sugar 5 g (Added Sugar 0 g)
Excellent source of: fiber, magnesium, niacin, phosphorous, potassium, protein, riboflavin, selenium, thiamine, vitamin A, vita- min B6, vitamin B12, vitamin C, vitamin K
Good source of: calcium, copper, folate, manganese, vitamin D, zinc
