Cod With Orange-thyme Sauce

Adapted from CooksAid.com

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

Servings and Times

Servings

Tip: Begin mashed potatoes 20-30 minutes before the cod.

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

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