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Broiled Cod with Herb Sauce

 Broiled Cod with Herb Sauce
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.
4 ServingsPrep/Total Time: 25 min.

Ingredients

  • 4 cod fillets (6 ounces each)
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 2 tablespoons butter
  • 2 tablespoons King Arthur Unbleached 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.

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Broiled Cod with Herb Sauce (continued)

Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.