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Cod with Parsley Sauce


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  • 1 cup low fat milk
  • 1 1/4 pounds cod fillets, cut into 4 pieces
  • 4 tsp reduced calorie margarine
  • 3 TB all purpose flour
  • 1/4 cup low sodium chicken broth
  • 2 TB minced parsley
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper


Servings 4


Step 1

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.

Per serving: 181 calories, 4 g total fat, 1 g sat fat, 63 mg chol, 456 mg sodium, 7 g carb, 0 fiber, 28 g protein, 95 mg calcium.


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