Cod with Parsley Sauce
- 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
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.