|Fresh lemon juice||1 tablespoon|
|Flat-leaf parsley, chopped + extra for garnishing||2 tablespoons|
|Cod, cut into 2 filets||10 ounces|
|Freshly ground pepper to taste|
- In a small bowl, mix together water, lemon juice, and flour.
- Heat butter in a deep skillet over medium heat. Add parsley and then fish. Season fish with salt and pepper.
- Add lemon-flour mixture to the skillet. Simmer with lid on for about 8 minutes, or until fish is cooked through.
- Serve with fresh parsley garnish and lemon wedges.
3.5 very lean meats, 1 fat
Side Suggestions: Sauteed Spinach with Garlic
Heat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Add 1 minced garlic clove and 1 bag of washed spinach, stems discarded (or substitute baby spinach). Sauté until spinach is just wilted. Season with a pinch of salt and pepper to taste. Nutrition Info (for ½ of recipe): 61 calories; 4 g carbohydrates; 3 g protein; 5 g fat (0.5 g sat fat); 2 g fiber; 68 mg sodium. Exchanges: 1 vegetable; 1 fat.
Side Suggestions: Boiled Potatoes, such as Yukon Gold
|Serving Size||½ of recipe|
|Saturated Fat||4 g|
|Dietary Fiber||0 g|