Southwestern Cod Sauté

Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes


  • 1 medium onion, cut in half and sliced medium thick
  • 1-2 tsp minced jalapeno pepper*, seeds removed
  • 1 TBS chicken broth
  • 2 cups diced zucchini into 1/2-inch cubes)
  • 1 lb cod filets, cut into 1 inch pieces
  • 15 oz can diced tomatoes
  • 3 TBS fresh lemon juice
  • 2 TBS chopped fresh cilantro
  • 1 TBS chopped fresh oregano
  • 1 ripe but firm medium avocado, diced into 1-inch pieces
  • salt and black pepper to taste
  • *if you like your food less spicy, consider using less jalapeno pepper


  1. Cut onion. Prepare all other ingredients before starting the sauté.
  2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
  3. Add zucchini, jalapeno, and cod and continue to sauté for another 2 minutes, stirring frequently.
  4. Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.

Serves 4

Back to the main Let’s Get Healthy Together page.