Cod With Orange-thyme Sauce
Nutrition Facts
Serving Size | ½ of recipe |
Calories | 192 |
Total Fat | 2 g |
Saturated Fat | 1 g |
Sodium | 587 mg |
Total Carbohydrate | 9 g |
Dietary Fiber | 0.5 g |
Protein | 33 g |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Flour | 2 tablespoons |
Water | ¾ cup |
Vegetable bouillon cube | ½ |
Reduced-fat (2%) milk | ¼ cup |
Fresh thyme | 1 tablespoon (or 1 teaspoon dried) |
Fresh orange juice | 1 tablespoon |
Cod filet, cut into large pieces | 12 ounces |
Salt | ¼ teaspoon |
Freshly ground pepper to taste |
- Directions
- Whisk flour and water together in a large deep skillet or Dutch oven over medium-high heat. Crumble in the bouillon cube and add the milk, thyme, and orange juice. Continue to whisk until boiling.
- Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
- Season with salt and freshly ground pepper.
Exchanges
4.5 very lean meats; ½ starch
Side Suggestions: Mashed Potatoes
Wash and scrub 2 Yukon Gold potatoes. Place in a pot and cover with water. Cover and bring to a boil over high heat. Reduce heat and simmer for about 20 minutes, or until soft. Leave potatoes sitting in the pot with a cover on, but drain out the water, until ready to cook the cod (this will help preserve their heat). Add 2 tablespoons reduced fat milk and 2 teaspoons butter to the potatoes and beat mixture with an electric whisk until creamy. Season with ¼ teaspoon salt and freshly ground pepper to taste.
Side Suggestions: Green Beans
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright © 2007 EBSCO Publishing All rights reserved.