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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
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 NutsAlso 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.
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.
Light-Bodied White Wine
Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.
Tilapia is a delicious, mild-tasting fish that is farm-raised in fresh water. It's an inexpensive alternative to other white fish such as cod. Tilapia's flavor is so mild that it easily takes on the flavors of sauces or your favorite seasonings.
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