Cod with Parsley Sauce

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Category : Fish And Sea Food

Recipe : Cod with Parsley Sauce

Makes 4 Servings

1 cup low-fat (1%) milk
Four 5-ounce cod fillets
1 tablespoon + 1 teaspoon reduced-calorie tub margarine
3 tablespoons all-purpose flour
1/4 cup low-sodium chicken broth
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 sprigs fresh parsley to garnish (optional)

In medium-size skillet, heat milk. Add cod fillets; cover and poach, 4-5 minutes,
until fish is cooked and flakes easily when tested with a fork. Using a slotted
spoon, transfer to a serving platter; keep warm. Reserve milk.
In medium-size saucepan, melt margarine; add flour. Cook over low heat 2
minutes, until bubbly. Remove from heat; whisk in hot milk and chicken broth; add
minced parsley, salt and pepper. Return to low heat and cook, stirring constantly,
3 minutes, until sauce thickens. Pour over fish; garnish with parsley sprigs, if
desired.

EACH SERVING (1 cod fillet and 1/4 of the sauce) PROVIDES: 1/4 Milk, 1/2
Fat, 2 Proteins, 1/4 Bread, 1 Optional Calorie

PER SERVING: 183 Calories, 28 g Protein, 4 g Fat, 8 g Carbohydrate, 421 mg Sodium,
63 mg Cholesterol, 0 g Dietary Fiber