About
Have your whole meal in one skillet! A mix of fresh cod, flaky tuna, and canned baby clams are accompanied by diced butternut squash and broccoli. The vegetables are highly seasoned and buttered, keeping the dish rich and filling. Serve with wedges of lemon to keep the flavors bright.
Ingredients
- 4 oz cod atlantic raw
- â…› teaspoon salt
- â…› teaspoon black pepper, ground
- â…› teaspoon onion powder
- 1 tablespoon olive oil
- ½ can – each 5 ounce net weight tuna, canned, light, water pack, drained, not rinsed
- 2 ounce clams, canned, drained
- 4 ounce butternut squash
- 9 ounce broccoli, raw
- ½ teaspoon salt
- ½ teaspoon black pepper, ground
- ½ teaspoon italian seasoning
- ¼ teaspoon garlic, powder
- ½ teaspoon paprika
- 2 tablespoon olive oil
- 1 tablespoon butter, unsalted
- ¼ ounce scallions or spring onions, tops and bulb, raw
Instructions
- Season a small cod filet with the first amounts of salt and pepper and the onion powder. Cook the cod in the first amount of olive oil in a small pan over medium heat until both sides are golden brown – about 5 min per side. Once done, break the cod up into bite-sized pieces directly in the pan and mix the cod in a small mixing bowl with drained tuna and whole baby clams. Set this aside for later.
- In a large mixing bowl, combine diced butternut squash and broccoli with the remaining salt, pepper, italian seasoning, garlic, paprika, and olive oil.
- Pour the seasoned veggies into a large pan over medium-high heat. Stir and cook until the squash is soft enough to break apart with a spoon – around 10 minutes. Adjust the heat as necessary to avoid burning.
- Turn the stove heat down to a low and melt the butter into the pan. Once all the veggies are coated in butter, toss the seafood mix and chopped green onion into the pan. Stir and cook until all ingredients are heated equally.
Nutrition Facts
- Servings: 3
- Calories: 278.3kcal/1164.3kJ (per serving)
- Fat: 18.5g (per serving)
- Carbs: 11.8g (per serving)
- Protein: 18.5g (per serving)
