Home > Recipes > Broiled Cod with Herb Sauce

Broiled Cod with Herb Sauce Recipe

A flavorful white sauce dresses up cod fillets in this high-protein main dish from Tacoma, Washington’s Rachel Niemeyer. Pine nuts lend a little crunch for a special finishing touch.

This recipe is:

Healthy

Quick

Diabetic Friendly

[X]

Rate Broiled Cod with Herb Sauce Recipe

Click on stars to rate

Would you make this recipe again?

Write a review

[X]

Broiled Cod with Herb Sauce Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

15 10 25

Ingredients

4 cod fillets (6 ounces each)
1/2 teaspoon salt, divided
1/4 teaspoon pepper, divided
2 tablespoons butter
2 tablespoons all-purpose flour
1/2 teaspoon each dried oregano, tarragon and rosemary, crushed
1 cup fat-free milk
1/4 cup pine nuts, toasted

Directions

Sprinkle fillets with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place on a broiler pan coated with cooking spray. Broil 3-4 in. from the heat for 8-12 minutes or until fish flakes easily with a fork.
Meanwhile, in a small saucepan, melt butter. Stir in the flour, herbs and remaining salt and pepper until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over cod; sprinkle with pine nuts. Yield: 4 servings.

Nutritional Facts 1 fillet with 3 tablespoons sauce and 1 tablespoon pine nuts equals 259 calories, 11 g fat (4 g saturated fat), 81 mg cholesterol, 477 mg sodium, 8 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 fat.

Originally published as Broiled Cod with Herb Sauce in Light & Tasty October/November 2007, p26

Pine Nuts

Also know as pignolia or pinon, the pine nut is the small seed from one of several pine tree varieties. They are small elongated ivory-colored nuts measuring about 3/8 inch long and having a soft texture and a buttery flavor. Frequently used in Italian dishes and sauces such as pesto, pine nuts are often toasted to enhance their flavor.