Cod With Orange-thyme Sauce
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories192Total Fat2 gSaturated Fat1 gSodium587 mgTotal Carbohydrate9 gDietary Fiber0.5 gProtein33 g
Servings and Times
Servings2
Tip: Begin mashed potatoes 20-30 minutes before the cod.

Ingredients and Preparation
IngredientsMeasuresFlour2 tablespoonsWater¾ cupVegetable bouillon cube½Reduced-fat (2%) milk¼ cupFresh thyme1 tablespoon (or 1 teaspoon dried)Fresh orange juice1 tablespoonCod filet, cut into large pieces12 ouncesSalt¼ teaspoonFreshly ground pepper to taste
  • Directions
  • 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.
  • Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
  • Season with salt and freshly ground pepper.



  • Exchanges
    4.5 very lean meats; ½ starch

    Side Suggestions: Mashed Potatoes
    Wash 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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