Cod with Parsley Sauce
This subtly flavored dish requires a mild-tasting fish: If cod is unavailable,
try halibut, grouper or perch. Use flat-leaf parsley, of possible,
since it has more flavor than the curly type.
1 cup low-fat (1%) milk
1 1/4 pounds cod fillets, cut into 4 pieces
4 tsp reduced-calorie margarine
3 tbsp all-purpose flour
1/4 cup low-sodium chicken broth
2 tbsp minced parsley
1/2 tsp salt
1/4 tsp freshly ground pepper
In a medium skillet over medium heat, heat the milk. Add the cod; poach, covered,
until fish is just opaque in the center, 4-5 minutes. With a slotted spoon, transfer
the fish to a platter; reserve the milk. In a medium saucepan over low heat, melt
the margarine. Add the flour and cook until bubbling, about 2 minutes. Remove
from the heat; whisk in the milk and broth, then add the parsley, salt and pepper.
Return to the heat and cook, stirring constantly, until the sauce thickens,
about 3 minutes. Pour over the fish.
POINTS: 4.5 (4)
PER SERVING: 181 Calories/4 g Fat/1 g Saturated Fat
7 g Carbohydrate/0 g Dietary Fiber/28 g Protein/456 mg Sodium
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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