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Sunday SupperToday, the Sunday Supper Tastemakers are sharing a collection of Healthy Green Recipes to enjoy on St. Patrick's Day. Growing up in an Irish family we always wore our green or suffered the dreaded pinches all day long. It was believed wearing green made you invisible to leprechauns who would pinch anyone they could see, so naturally, this folklore gave my family the right to pinch anyone not wearing green as a reminder to get your green on before the leprechauns got you.
This year I'll be wearing green on my plate too. No pinches for me! In addition to my Poached Cod with Pesto Wine Sauce and green beans, our Sunday Supper recipes range from breakfast to dessert and everything in between. Our healthy green recipes will keep you satisfied all day long. Find the complete list of recipes at the bottom of this page. A big thanks goes out to Christie of A Kitchen Hoor's Adventures for hosting this week.
- This recipe is relatively low in carbs with no added sugar. It is low in calories and gluten free too.
- Cod is an excellent source of vitamin B12, selenium, phosphorus and protein. It is also a very good source of choline as well as a good source of niacin, potassium, vitamin B6, molybdenum, pantothenic acid and omega-3 fatty acids. Look for wild-caught U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic.
- Green beans are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A, niacin, protein, omega-3 fatty acids, iron, vitamin B6 and vitamin E.
Easy RecipeAs I mentioned above, this recipe is the easiest recipe you aren't making. There is very little prep and it cooks quickly all in one skillet making clean up a breeze too. The pesto wine sauce has a unique flavor that compliments the fish nicely, and the green beans are cooked perfectly with just a little bit of crunch to them. Using 1/2 white wine and 1/2 chicken broth in the poaching liquid infuses wonderful flavor into the green beans. The entire meal is a treat and so healthy too. I feel like a full-fledged grown up when I enjoy this easy, healthy, and quick recipe for dinner.
Recipe Prep Tips
- Prep the ingredients first to have them handy as this recipe moves quickly. Trim the green beans and slice the shallot. Season the fish and measure out the liquids.
- Use a skillet with a tight fitting lid. I use a stainless steel skillet for this recipe, but a cast iron skillet will work too if you have one with a tight fitting lid.
- Set the skillet over mid-high heat while prepping the ingredients. It will be ready to add the oil and then the vegetables once everything is prepped.
- Use a sweet white wine such as a Riesling
- Use a large, flexible fish turner when removing the fish from the skillet. The fish will be tender and flaky, so it helps to have the proper spatula to help remove it without it falling apart.
- Serve with fresh lemon wedges. A squeeze of lemon brightens up this dish nicely.
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Cook time: 10 mins.
Prep Time: 5 mins.
Poached Cod with Pesto Wine Sauce
Poached Cod with Pesto Wine Sauce and green beans is the easiest recipe you're not making but definitely should be.
- 1 tablespoon extra virgin olive oil
- 1 shallot, thinly sliced (about 1/2 to 3/4 cup)
- 1 pound green beans, trimmed
- 1/2 teaspoon kosher salt
- 1 pound cod or other white fish cut into 4 equal pieces
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly cracked black pepper
Pesto Wine Sauce
- 3/4 cup water
- 3/4 cup white wine (I used Riesling)
- 1/2 teaspoon chicken base
- 1/4 cup pesto (Click here for my Homemade Pesto or use your favorite store bought pesto)
- Lemon wedges
- Heat skillet over mid-high heat. Add 1 tablespoon olive oil. Add thinly sliced shallot, green beans, and 1/2 teaspoon kosher salt. Cook, stirring, for about 1 minute until the shallot begins to soften.
- Combine 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper and use this mixture to season both sides of all fish pieces. Place fish on top of the green beans in the skillet. Add 3/4 cup water, 3/4 cup white wine, and 1/2 teaspoon chicken base to the skillet. Gently stir the chicken base to dissolve. Cover. Increase heat to high and cook for 3-5 minutes until the fish is cooked through. Note: You can substitute 3/4 chicken stock in place of the water and chicken base combo.
- Using a flexible slotted spatula, carefully transfer the cod and green beans to the serving dishes. Divide the green beans and fish between 4 plates.
- Heat the liquid in the skillet over high heat for 3-5 minutes until reduced to about 1/2 - 3/4 cup liquid. While reducing the liquid, use a spatula to scrape up any browned bits on the bottom of the pan. Remove from heat and stir in 1/4 cup pesto. Pour pesto wine sauce over fish and serve with lemon wedges. Enjoy!
Prep Time: 5 mins.
Total time: 15 mins.
Recipe inspired by EatingWell. I like the original recipe, however, I felt it could be better, so I swapped out 1/2 of the chicken broth for white wine and opted to use a chicken base and water mixture in place of the the other half of the broth. This simple change deepened the flavor of this dish and took it to a new level of deliciousness.
Healthy Green Recipes
- Get Your Greens Smoothie by Hardly A Goddess
- Green Breakfast Omelet Bites by Momma’s Meals
- Green Eggs and Ham by Feeding Big
- Green Scrambled Eggs with Ham by Cricket’s Confections
- Kuku Sabzi – Persian Herb Frittata by Caroline’s Cooking
- Matcha Overnight Oats by Brunch-n-Bites
- Southwest Breakfast Spinach Wrap by The Freshman Cook
- Super Green Smoothie by Simple and Savory
Must Make Main Dishes
- Chicken Paillard Arugula Truffle Salad by Family Foodie
- Gambian Spinach with Peanut Sauce by Tara’s Multicultural Table
- Grilled Lettuce and Steak Salad by Sunday Supper Movement
- Pan Roasted Cod on Spinach Basil Risotto with Lemon Butter Sauce by Positively Stacey
- Poached Cod with Pesto Wine Sauce by Life Tastes Good
- Potato Leek Skillet Pizza by A Kitchen Hoor's Adventures
- Sautéed Garlic and Parmesan Chicken With Spinach by My Sweet Savings
- Skinny Reuben Wraps with Homemade 1000 Island Dressing by For the Love of Food
- Tequila Chicken Salad by Cosmopolitan Cornbread
- Brussels Sprout and Kale Salad by Pies and Plots
- Green Goddess Bibb Salad by Palatable Pastime
- Pixie Dust Salad with Avocados, Pixie Tangerines and Radishes by Shockingly Delicious
- Quinoa Tabbouleh by That Skinny Chick Can Bake
- Sesame Wedge Salad with Key Lime Vinaigrette & Pickled Green Tomatoes by Gourmet Everyday
- Shades of Green Salad by A Day in the Life on the Farm
- Zucchini Carpaccio Salad by The Bitter Side of Sweet
- Colcannon by Wholistic Woman
- Green Goddess Dip by From the Bookshelf
- Grilled Cabbage with Spicy Lime Dressing by Sew You Think You Can Cook
- Irish Cabbage by Turnips 2 Tangerines
- Miso Roasted Broccoli by Life Currents
- Pistachio Parmesan Oven Fries by Cindy’s Recipes and Writings
- Roasted Brussels Sprouts by Books n’ Cooks
- Soy Glazed Sugar Snap Peas by Food Lust People Love
- Spinach Tots by A Mind “Full” Mom
- Warm Brussels Sprout Slaw by Jersey Girl Cooks