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Broiled Cod with Herb Sauce Recipe

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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.
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
Originally published as Broiled Cod with Herb Sauce in Light & Tasty October/November 2007, p26

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.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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