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Cod With Orange-thyme Sauce

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Nutrition FactsServings and TimesIngredients and Preparation

Nutrition Facts

Serving Size ½ of recipe
Calories 192
Total Fat 2 g
Saturated Fat 1 g
Sodium 587 mg
Total Carbohydrate 9 g
Dietary Fiber 0.5 g
Protein 33 g

Servings and Times

Servings 2

Tip: Begin mashed potatoes 20-30 minutes before the cod.

Ingredients and Preparation

Ingredients Measures
Flour 2 tablespoons
Water ¾ cup
Vegetable bouillon cube ½
Reduced-fat (2%) milk ¼ cup
Fresh thyme 1 tablespoon (or 1 teaspoon dried)
Fresh orange juice 1 tablespoon
Cod filet, cut into large pieces 12 ounces
Salt ¼ teaspoon
Freshly ground pepper to taste

Directions

  1. 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.
  2. Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
  3. Season with salt and freshly ground pepper.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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Resources

  • 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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