Healthy Recipes

Cod With Orange-thyme Sauce
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Flour 2 tablespoons
Water ¾ cup
Vegetable bouillon cube ½
Reduced-fat (2%) milk ¼ cup
Fresh thyme 1 tablespoon (or 1 teaspoon dried)
Fresh orange juice 1 tablespoon
Cod filet, cut into large pieces 12 ounces
Salt ¼ teaspoon
Freshly ground pepper to taste


Directions
  1. Whisk flour and water together in a large deep skillet or Dutch oven over medium-high heat. Crumble in the bouillon cube and add the milk, thyme, and orange juice. Continue to whisk until boiling.
  2. Reduce heat to medium-low and add fish. Simmer for 4-5 minutes, until cooked through, flipping halfway through.
  3. Season with salt and freshly ground pepper.

Exchanges
4.5 very lean meats; ½ starch

Side Suggestions: Mashed Potatoes
Wash and scrub 2 Yukon Gold potatoes. Place in a pot and cover with water. Cover and bring to a boil over high heat. Reduce heat and simmer for about 20 minutes, or until soft. Leave potatoes sitting in the pot with a cover on, but drain out the water, until ready to cook the cod (this will help preserve their heat). Add 2 tablespoons reduced fat milk and 2 teaspoons butter to the potatoes and beat mixture with an electric whisk until creamy. Season with ¼ teaspoon salt and freshly ground pepper to taste.

Side Suggestions: Green Beans


Nutrition Facts
Serving Size ½ of recipe
Calories 192
Total Fat 2 g
Saturated Fat 1 g
Sodium 587 mg
Total Carbohydrate 9 g
Dietary Fiber 0.5 g
Protein 33 g
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