Cod With Lemon-parsley Sauce
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories168Total Fat7 gSaturated Fat4 gSodium370 mgTotal Carbohydrate0 gDietary Fiber0 gProtein25 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresWater½ cupFresh lemon juice1 tablespoonFlour1 tablespoonButter1 tablespoonFlat-leaf parsley, chopped + extra for garnishing2 tablespoonsCod, cut into 2 filets10 ouncesSalt¼ teaspoonFreshly ground pepper to tasteLemon wedges2
  • Directions
  • In a small bowl, mix together water, lemon juice, and flour.
  • Heat butter in a deep skillet over medium heat. Add parsley and then fish. Season fish with salt and pepper.
  • Add lemon-flour mixture to the skillet. Simmer with lid on for about 8 minutes, or until fish is cooked through.
  • Serve with fresh parsley garnish and lemon wedges.

  • Exchanges
    3.5 very lean meats, 1 fat

    Side Suggestions: Sauteed Spinach with Garlic
    Heat 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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