• Cod With Lemon-parsley Sauce

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 168
    Total Fat 7 g
    Saturated Fat 4 g
    Sodium 370 mg
    Total Carbohydrate 0 g
    Dietary Fiber 0 g
    Protein 25 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Water ½ cup
    Fresh lemon juice 1 tablespoon
    Flour 1 tablespoon
    Butter 1 tablespoon
    Flat-leaf parsley, chopped + extra for garnishing 2 tablespoons
    Cod, cut into 2 filets 10 ounces
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Lemon wedges 2
    1. In a small bowl, mix together water, lemon juice, and flour.
    2. Heat butter in a deep skillet over medium heat. Add parsley and then fish. Season fish with salt and pepper.
    3. Add lemon-flour mixture to the skillet. Simmer with lid on for about 8 minutes, or until fish is cooked through.
    4. Serve with fresh parsley garnish and lemon wedges.

    Exchanges3.5 very lean meats, 1 fat

    Side Suggestions: Sauteed Spinach with GarlicHeat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Add 1 minced garlic clove and 1 bag of washed spinach, stems discarded (or substitute baby spinach). Sauté until spinach is just wilted. Season with a pinch of salt and pepper to taste. Nutrition Info (for ½ of recipe): 61 calories; 4 g carbohydrates; 3 g protein; 5 g fat (0.5 g sat fat); 2 g fiber; 68 mg sodium. Exchanges: 1 vegetable; 1 fat.

    Side Suggestions: Boiled Potatoes, such as Yukon Gold

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