Spanish Smoked Paprika Cod with Carrots and Zucchini
269
Calories
40g
Protein
26g
Carbs
0g
Fat
Spanish Smoked Paprika Cod with Carrots and Zucchini. A filling spanish plate built around fish and plenty of zucchini.
Kcal 269 · Protein 40 g · Carbs 26 g · $ 4.00 per serving
Protein 40g · Carbs 26g · Fat 0g
12 min
Prep
20 min
Cook
$ 4
Per Plate
269
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz cod
- 1 cups cooked carrot (from 1.2 cups raw)
- 1 cups cooked zucchini (from 1.3 cups raw)
- 0.75 cups cooked spinach (from 3.75 cups raw)
- 1 tsp smoked paprika
- 2 cloves garlic, minced
- 1 lemon, juiced
- 1 cup low sodium vegetable broth
- fresh parsley, chopped
- 12 oz cod
- 2 cups cooked carrot (from 2.4 cups raw)
- 2 cups cooked zucchini (from 2.6 cups raw)
- 1 1/2 cups cooked spinach (from 7.5 cups raw)
- 2 tsp smoked paprika
- 4 cloves garlic, minced
- 2 lemon, juiced
- 2 cups low sodium vegetable broth
- fresh parsley, chopped
- 24 oz cod
- 4 cups cooked carrot (from 4.8 cups raw)
- 4 cups cooked zucchini (from 5.2 cups raw)
- 3 cups cooked spinach (from 15 cups raw)
- 4 tsp smoked paprika
- 8 cloves garlic, minced
- 4 lemon, juiced
- 4 cups low sodium vegetable broth
- fresh parsley, chopped
- 36 oz cod
- 6 cups cooked carrot (from 7.2 cups raw)
- 6 cups cooked zucchini (from 7.8 cups raw)
- 4 1/2 cups cooked spinach (from 22.5 cups raw)
- 6 tsp smoked paprika
- 12 cloves garlic, minced
- 6 lemon, juiced
- 6 cups low sodium vegetable broth
- fresh parsley, chopped
- 48 oz cod
- 8 cups cooked carrot (from 9.6 cups raw)
- 8 cups cooked zucchini (from 10.4 cups raw)
- 6 cups cooked spinach (from 30 cups raw)
- 8 tsp smoked paprika
- 16 cloves garlic, minced
- 8 lemon, juiced
- 8 cups low sodium vegetable broth
- fresh parsley, chopped
Before You Start
Slice the carrots thin so they soften in time, and cut the zucchini into half moons.
How To Make It
- Simmer the vegetable broth, smoked paprika, garlic, and lemon juice in a wide pan for 2 minutes until fragrant.
- Add the sliced carrots and steam covered for 7 minutes until just tender.
- Add the zucchini and cook for 3 minutes until tender.
- Nestle in the cod, cover, and poach for 8 minutes until the fish flakes easily and reaches 145°F.
- Stir the spinach into the broth for the last 2 minutes until wilted.
- Plate everything and finish with fresh parsley.
Fix It: If the carrots are still firm when the fish is done, lift the cod out and simmer them a few minutes more.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories269
- Protein40g
- Carbs26g
- Fat0g
- Fiber6g
- Sodium593mg
Bonus Benefits
- A Healthy Weight
- Eating Well
- Steady Energy
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Smoked Paprika: antioxidant color compounds, reported to add flavor without salt.
Zucchini: water and fiber, reported to keep the plate light.
Smoked Paprika: antioxidant color compounds, reported to add flavor without salt.
Zucchini: water and fiber, reported to keep the plate light.
Tools For This Recipe
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