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.

Makes 4 Servings

Ingredients

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

PER SERVING: 181 Calories, 28 g Protein, 4 g Fat, 1 g Saturated Fat,
7 g Carbohydrate, 456 mg Sodium, 63 mg Cholesterol,
0 g Dietary Fiber, 95 mg Calcium