November 16, 2012

steamed cod with mustard garlic sauce

If you have ever said, "It's too hard to cook healthy" then I am here to prove you wrong! This meal is incredibly healthy, inexpensive, delicious and only takes 20 minutes to make. I would seriously eat this every day. It is that good! Plus it has no butter or cream and only a little bit of oil but still a really great, flavorful sauce that's low in calories.

You can use any kind of white fish that you can find on sale. I have tried this using mahi mahi and it was delicious. Then I made it last night again with cod (because that's what was on super sale at Sprouts this week) and the entire meal probably cost about $8 for me and David. So, do me a solid and make this.
1- 2 teaspoons olive oil
1/4 cup diced onion
1 medium zucchini, sliced
1/2 cup sliced portobello mushrooms
1 cup frozen green beans
1 cup chicken broth
2 (4 - 5 ounce) portions of white fish, such as mahi mahi, cod or halibut
1 teaspoon thyme leaves
1 Tablespoon chopped garlic
2 Tablespoons brown grain mustard

Heat oil in a large lidded saute pan over medium high heat. Add onions and saute for 3 minutes. Stir in zucchini, mushrooms, green beans and broth and season with salt and pepper. Place fish on top of the vegetables and sprinkle with thyme, salt and pepper. Cover pan with a lid and steam over medium high heat for 10 minutes until the fish is cooked through and flakes easily.

Remove the fish and vegetables with a slotted spoon to two plates and cover to keep warm, trying to reserve as much liquid as possible. Stir in garlic and mustard to the juices/chicken broth. Turn heat to high and let reduce for 3 - 5 minutes, scraping pan often with a spatula.

Spoon sauce over fish and vegetables and serve.

Serves 2
(adapted from here)


  1. I´m always looking for good fish recipes. And this looks delish! I will definetely try this next week. Thanks for the tip!

  2. I´ll try this next week! Thank you for the tip!

  3. I am totally trying this! Thanks for a great healthy recipe!


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