Prep 15 mins
Cook 15 mins
Based on a recipe from The South Beach Diet Cookbook. The intro says, “Cracked pepper gives a nice bite to mild cod fillets, while leeks sautéed with garlic" make the perfect accompaniment. This would be good served with lemon wedges and a rice pilaf side since it has a savory sauce. I cooked this in a large skillet that can go from stove-top to oven. Nutritional information per serving: 203 calories, 5 g fat, 1 g saturated fat, 27 g protein, 10 g carbohydrate, 2 g dietary fiber, 61 mg cholesterol, 157 mg sodium.
- 1⁄2 teaspoon black peppercorns, freshly cracked
- 1⁄2 teaspoon fennel seed, finely crushed
- 4 cod fish fillets (5 ounces each)
- 1 tablespoon extra virgin olive oil
- 3 medium leeks, white part only, thinly sliced
- 3 scallions, finely chopped
- 2 garlic cloves, minced
- 2 teaspoons whole wheat flour
- 1⁄4 cup white wine
- 1⁄4 cup chicken broth
- 2 tablespoons 1% low-fat milk
- 4 lemon wedges, optional recommended garnish
- Heat oven to 375°F.
- Rub peppercorns and fennel seeds onto both sides of the fillets and set aside.
- Heat oil in large ovenproof skillet over medium heat. Add leeks, scallions, and garlic and sauté 4 minutes or until tender. Stir in the flour and cook for 1 minute. Stir in the wine, broth, and milk and bring to a boil. Remove from heat.
- Top leek mixture in the skillet with cod fillets and bake for 10 minutes, or until the fish flakes easily. Serve the fish topped with the leek mixture.
Really delicious fish recipe! Enjoyed the leeks with the fish. Quick and easy to make too! Thanks for sharing!
We really enjoyed this recipe. I used a cast iron skillet so it went from stove top to oven and did add a pinch of salt. Next time I will cut the pepper to 1/4tsp, however, my DH said it could use some hot pepper!!!! I loved the gravy like consistency of the sauce and really think it would be great over chicken too! The temp and time were perfect. This was a wonderful way to use the garden leeks! thank you.
This is very good and makes a complete meal with the addition of a salad. I used skim milk without any problems. Thanks for sharing!