Cod with Parsley Sauce

POINTS: 4 PER SERVING: 181 Calories, 28 g Protein, 4 g Fat, 1 g Saturated Fat, 7 g Carbohydrate, 456 mg Sodium, 63 mg Cholesterol, 0 g Dietary Fiber, 95 mg Calcium

Cod with Parsley Sauce

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  • 1 cup low-fat (1%) milk

  • 1¼ pounds cod fillets, cut into 4 pieces

  • 4 tsp reduced-calorie margarine

  • 3 tbsp all-purpose flour

  • ¼ cup low-sodium chicken broth

  • 2 tbsp minced parsley

  • ½ tsp salt

  • ¼ tsp freshly ground pepper


In a medium skillet over medium heat, heat the milk. Add the cod; poach, covered, until fish is just opaque in the center, 4-5 minutes. With a slotted spoon, transfer the fish to a platter; reserve the milk. In a medium saucepan over low heat, melt the margarine. Add the flour and cook until bubbling, about 2 minutes. Remove from the heat; whisk in the milk and broth, then add the parsley, salt and pepper. Return to the heat and cook, stirring constantly, until the sauce thickens, about 3 minutes. Pour over the fish.


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