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Try the exciting new recipe from Day 6 of our upcoming 7-Day Meal Plan.

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WHFoods 7-Day Meal Plan
Peview our dinner entrée from Day 5 of the WHFoods 7-Day Meal Plan. It is not only nutritious and delicious but easy to prepare. We encourage you to sample these recipes that will be featured in the New Upcoming 7-Day Meal Plan as we highlight them over the next several weeks.

Poached Cod with Cherry Tomatoes and Artichokes

Prep and Cook Time: 15 minutes


  • 1/2 cup low-sodium chicken or vegetable broth
  • 1 cup onion, thinly sliced
  • 2 cloves garlic, minced
  • 6 oz cod fillet, cut in half
  • 1/2 cup cherry tomatoes, sliced in half
  • 1/2 cup artichoke hearts (canned or bottled, sliced)
  • 1-1/2 cups broccoli, chopped fine
  • 2 TBS minced basil
  • 2 TBS minced parsley
  • 1/4 tsp red chili flakes (optional)
  • Sea salt to taste
  • 1 TBS Mediterranean dressing


  1. Slice onion and mince garlic and let sit for 5 minutes.
  2. Separate broccoli florets with small stems from the large, thick stem. Slice smaller stems into 1/4-inch pieces. Slice florets into 4-6 pieces. (You can also do this step in the food processor, using the s-blade).
  3. Heat 3 TBS of the broth in a covered skillet.
  4. Sauté onion in the broth, covered, for 2 minutes.
  5. Add remaining broth, garlic, cod fillets, tomatoes, broccoli, and artichokes.
  6. Cover and cook over medium heat for 3-5 minutes or until fish is flakey.
  7. Turn off heat and add basil, parsley, chili flakes and salt and pepper to taste.
  8. Place in serving dish and drizzle with Mediterranean Dressing.
Serves 1

Note: If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel the tough skin off the stem. Chop stem into 1/8 inch pieces.

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