• 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

    Servings and Times

    Servings 2
    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
    1. 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.
    2. Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
    3. Season with salt and freshly ground pepper.

    Exchanges4.5 very lean meats; ½ starch

    Side Suggestions: Mashed PotatoesWash 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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