Healthy Recipes

Cod With Lemon-parsley Sauce
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Water ½ cup
Fresh lemon juice 1 tablespoon
Flour 1 tablespoon
Butter 1 tablespoon
Flat-leaf parsley, chopped + extra for garnishing 2 tablespoons
Cod, cut into 2 filets 10 ounces
Salt ¼ teaspoon
Freshly ground pepper to taste
Lemon wedges 2


Directions
  1. In a small bowl, mix together water, lemon juice, and flour.
  2. Heat butter in a deep skillet over medium heat. Add parsley and then fish. Season fish with salt and pepper.
  3. Add lemon-flour mixture to the skillet. Simmer with lid on for about 8 minutes, or until fish is cooked through.
  4. Serve with fresh parsley garnish and lemon wedges.

Exchanges
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


Nutrition Facts
Serving Size ½ of recipe
Calories 168
Total Fat 7 g
Saturated Fat 4 g
Sodium 370 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Protein 25 g
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