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
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